WODs for Saturday 8/25/12

Got to give it to CrossFit for creative names of exercises!!

CF Striking:

Power banded strikes 20x 1s and 2s (extend and retract)

WOD:

50 combos (1-2) 5 slamball burpees 40 combos (1-2-3-4) 10 slamball burpees 30 combos (1-2-3-4-5-6) 15 slamball burpees 30 combos (knees) 15 slamball burpees 40 front kicks 10 slamball burpees 50 mounted combos (1-2) 5 slamball burpees

CF Class WOD: “The Bitches”

A bitch is a power clean to a push press, come down to back of neck, back squat, lunge on each leg, then push press is one rep.

5 Bitches 95/65 Run 100m 5 Bitches Run 200m 5 Bitches Run 100m 5 Bitches Run 200m

KB Class WOD: 21-18-15-12-09-06-03 KB SDHP 03-06-09-12-15-18-21 American Swings

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