WODs for Thursday, 12/29/11

29
Dec

WODs for Thursday, 12/29/11

At first glance, our CrossFitters may have looked at the board and thought they were getting another strength workout but when you look again, there is a nasty little twist at the end.  This was Sam’s goodbye present to all of us.  Thanks Sam – we will miss you!!  

Our KBeller’s got to work on their 1/2 rotation switch or what they affectionately call “Brain Benders”.  The 1/2 rotation switch is the easiest way to transfer the kettlebell from one hand to the other without stopping to put it down.  Start with a 1-armed swing and as the kettlebell rises to the top of the arc, switch the kettlebell from one hand to the other.

CF Class WOD:

Shoulder Press

5-5-3-3-3-1-1-1

Then,

30-20-10

Kettlebell Swings, 55/35 lbs

Push Press, 95/65 lbs

Double Unders

KB Class WOD:

3 Rounds:

5 Burpee Box Jumps 24/20″

20 1/2 Rotation Switch

Row 250 meters

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