15
Jul
WODs for Friday 7/12/13
CF Class WOD: Strength: 3 Stop Snatch –
Met-con: “Christine” 3 Rounds 500 meter Row 12 Bodyweight Deadlifts 21 Box Jumps 20″
KB Class WOD: Strength:
KB Strong Cycle 4 minute Snatch Test: Should be heavy.
One switch during the time period. The bell cannot touch the ground, the opposite hand except for the switch and cannot be supported in anyway except overhead. A no rep would be an incomplete lockout at the top.
Met-con:
3 Rounds:
400 meter run 40 meter KB overhead lunge (switch arms at 20 meters)
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