The posterior chain of the KBellers was on fire between their heavy deadlifts and power swings. It’s all about the hips to move the weight!!!
The CFitters were all about pushing today. Their arms were working to their max pushing the bar up overhead and then burpees!!! Whoohoo!!
Then we had the CF Strikers who I wouldn’t mess with. Sledge hammers and kicking, don’t cross them in a dark alley.
KB Class WOD:
4 Rounds:
5 KB Deadlift (Heavy)
10 Power Swing
200m run
CF Class WOD:
Five rounds for time of:
95/65 pound Thruster, 15 reps
15 Bar-facing burpees
CF Striking WOD:
17 min AMRAP
5 Slamball burpees
10 Combos (1-2-5-6-3-4)
100m run
10 Combos (1-2-Front Kick) Alternating
5 Sledge Strikes (each arm)
-
- CF Class Postings 7/28/12
-
- KB Class Postings 7/28/12
