WODs for Monday 10/15/12

We ended last week with a benchmark WOD and we began this week with another, “Diane”.  🙂

KBellers not only got dual KB Thrusters but got a dual WOD today.  That’s right a 2 parter!!!

KB Class WOD: Dual KB Thrusters

5-5-5

move up in weight each set

then:

200m run 15 jumping air squats 12 Snatches (12 R/12 L) 9 Push Jerks (9 R/9 L)

35/25

CF Class WOD: Strength: Overhead Squat 3×3 – 85-90% of max

Met-Con: “Diane”

21-15-9 reps of: 225/155-185 pound Deadlift Handstand push-ups

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