WODs for Saturday 9/29/12


WODs for Saturday 9/29/12

Some of our CFitters were moving 5 tons of weight and running a 5k at CrossFit Diesel 5ton5k while others were at the box working on their coordination doinig figure 8s with a kettlebell and “cleaning up” during their triplet WOD.  WAY TO GO EVERYONE!!  We are very proud of all of the efforts we see each and every day!!  Keep on pushing on!!!

KB Class WOD: Reps 15-12-9-6-3

figure 8’s box jumps push-up sit-ups

CF Class WOD: 21, 18, 15, 12, 9, 6, 3 reps of: Power Cleans 95/65 lbs Abmat Sit-ups Hip Extensions

CF Striking WOD:

16 min AMRAP 4 Hand Release Burpees Striking Ladder (1-Lead Knee) 8 Sledge Strikes 10 Front Kicks (50/50 Legs) *rest 1 min Tabata Slamball

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