WODs for Friday 6/1/12

Snatches for everyone today!!!  It’s all the same no matter a bar or a KB – triple extension of the ankles, knees, and hips into an active shoulder shrug to drive the weight away from gravity to overhead.

CF WOD: Three rounds for time of: 30 Wallball shots, 20/14 pound ball 75/45 pound Squat snatches, 30 reps

 

KB Class WOD: 8 rounds for time of: 50 meter sprint 50 meter run 5 1- Arm Kettlebell Power Snatch (L)s 5 1-Arm Kettlebell Power Snatch (R)s 7 Pull-ups

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