WODs for Friday 6/24/11

A lot of technical movements for our KBellers today. Do it correctly and efficient and the bell will slice through the air like a hot knife through butter.

“Diane” was waiting with that evil look on her face for our CFitters to come and challenge her.  AND THEY DID!!!

KB Class WOD: 21-15-9

one arm swing, right and left swing to high pull, right and left cleans, dual push jerk, dual

CF Class WOD: “Diane”

21-15-9 reps of: 225 pound Deadlift Handstand push-ups

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