WODs for Saturday, 8/18/12

CF Class WOD:

Weighted dip 3-2-2-2-1-1-1-1-1 reps

BONUS WOD: 15-12-9 reps of: Sumo Deadlift High-pulls 75/55lbs Lateral Burpee (Over Barbell)s

KB Class WOD:
Run 800 meters 25 One-Arm KB Clean and Press (35/25 lb) 25 Knees to Elbows Run 800 meters

CF Striking WOD: Power Development: Banded strikes 20 1s (Extend) 20 2s (Extend) 20 1s (Retract) 20 2s (Retract) WOD: 2 rounds for time 200m Station Run Start – 5 Slamballs 50m – 20 Combos (1-2-Knees) 75m – 5 Burpee broad jumps 100m – 20 Front Kicks (10 each leg) 75m – 5 Burpee broad jumps 50m – 20 Combos (1-2-5-6) Finish – 100’ round trip prowler push

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