WODs for Saturday 7/28/12

30
Jul

WODs for Saturday 7/28/12

The posterior chain of the KBellers was on fire between their heavy deadlifts and power swings.  It’s all about the hips to move the weight!!!

The CFitters were all about pushing today.  Their arms were working to their max pushing the bar up overhead and then burpees!!!  Whoohoo!!

Then we had the CF Strikers who I wouldn’t mess with.  Sledge hammers and kicking, don’t cross them in a dark alley.

KB Class WOD: 4 Rounds: 5 KB Deadlift (Heavy) 10 Power Swing 200m run

CF Class WOD: Five rounds for time of: 95/65 pound Thruster, 15 reps 15 Bar-facing burpees

CF Striking WOD:

17 min AMRAP 5 Slamball burpees 10 Combos (1-2-5-6-3-4) 100m run 10 Combos (1-2-Front Kick) Alternating 5 Sledge Strikes (each arm)

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