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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