WODs for Saturday 4/13/13

14
Apr

WODs for Saturday 4/13/13

CF Striking WOD: Heavy Bag Cycle

6 x 20 second MEs

WOD

10-1 Knee Combos Burpees Combos (1-2-3-4) Sit Ups Hammer Fists (4 count)

CF Class WOD: Strength: Snatch Complex:

High Pull Hang Squat Snatch Snatch Balance

7×2

Met-Con: Complete as many rounds as possible in 12 minutes of: 75 pound Shoulder press, 4 reps 75 pound Sumo deadlift high-pull, 8 reps 75 pound Front squat, 12 reps

KB Class WOD: 5 rounds for time of: 15 Power Swings, 55/35 5/5 KB Squat Cleans 15 Box Jumps, 24/20 in

CFKids Class WOD:

10 min AMRAP Run 50′ Run back 25′ Run backwards 25′ 10 Front Kicks 10 Strikes 10 Jumping Jacks 10 Squats 10 Push Presses Then 300m (3 laps of building next door) Indian Run

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