WODs for Saturday, 7/6/13
How many things can you do with a slam ball? Our Strikers found out today in our CrossFit Striking WOD!!!
CF Class WOD
Met-con: “Deadlift Cindy” 10 DL’s, 1 round Cindy 8 DL’s, 2 rounds Cindy 6 DL’s, 3 rounds Cindy 4 DL’s, 4 rounds Cindy 2 DL’s, 5 rounds Cindy
Rx for deadlift is 1.25x BW
KB Class WOD
Met-con: 4 rounds for time of: 20 Double Unders 10 Kettlebell Snatch (one arm – R)s, 55/35 10 Kettlebell Snatch (one arm – L)s, 55/35 3 Turkish Get-up, Right Arms, 55/35 3 Turkish Get-up, Left Arms, 55/35
CF Striking Class WOD
4 RFT
250m Row 10 Combos (1-2-3-4-knees) ***Pick up Slamball*** 50′ Lunge (with slamball) 10 KB Swings (55/35) 10 Slamballs 50′ Slamball thruster toss ***Leave Slamball*** 10 Front kicks (split)
Rest 1 minute
ME 400m Run
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