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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