WODs for Saturday 7/14/12

17
Jul

WODs for Saturday 7/14/12

“Sign of the Devil”?  Definitely an appropriate workout name given who the creator is, right Chris??

CrossFit Striking:

“Sign of the Devil”

6 min amrap 10 A frame kicks 50′ Tire pull (140/105) 10 Knees (Alt)
* rest 1 min * 6 min amrap 10 combos (1-2-3-4) 3 tire flips 10 combos (2-1-rear elbow) * rest 1 min * 6 min amrap  
20 Sledge Strikes
5 Slamball Burpees 20 Palm Strikes
KB Class WOD:

AMRAP in 15 minutes

30 reps 24 in. Box-jump

20 reps American Swing (55/35)

10 Pull-ups

CF Class WOD:

Three rounds for time of: Run 400 meters 75/55 pound Squat snatch, 15 reps 9 Handstand push-ups

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