CF & KB WODs – Thursday, 1/20/11

Better read this closely or you’ll find yourself running 400 meters and doing 100 feet of walking lunges more than you’ll want.  It’s called a “bookend” where you only have to do it at the beginning and then the end of the WOD.

Kettlebell Quiz – What’s the difference between the Russian Kettlebell Swing and the American Kettlebell Swing?  Hint – Russian muscles are so big, they don’t have the range of motion to raise their arms next to their ears.

CF Class WOD: Run 400 meters 100 feet Walking Lunges then: 10-9-8-7-6-5-4-3-2-1 Push-Ups Jumping Squats Sit-ups then: 100 feet Walking Lunges Run 400 meters

KB Class WOD: 21-15-9

Russian swing Push-up KB Deadlift

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