WODs for Friday 7/13/12


WODs for Friday 7/13/12

21-15-9 was the rep scheme of the day whether you are a CrossFitter or KBeller.  Quick but very painful!  On Friday evenings we normally have the “Hour of Power”… well last night we had the hours of NO power!!  Thanks everyone for putting up with the lack of power at our Box yesterday.  You are all HARD CORE!

KB Class WOD: KB Fran (Heavy)

21-15-9 For Time:

KB Thrusters (55/35)


CF Class WOD: 21-15-9 reps of:

95/65 pound Sumo deadlift high-pull 95/65 pound Overhead squat