WODs for Thursday, 7/25/13

CF Class  WOD:

Skill: Muscle Ups -transition focus

Met-con: “Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups

KB  Class WOD:

Skill:

Box Jump

Met-con:

15 minute AMRAP:

5/5 snatch 55/35 5/5 push press 15 Slam Balls 3, 20 ft shuttle run

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