WODs for Monday 10/8/12

Major full body explosive movement for the KBellers today.  The more powerful the hip pop or extension, the easier it is to lift a heavier weight!!  Biomechanics is your friend, use leverage to your advantage.  Think about it during your next WOD.

KB Class WOD: 400M RUN 21 BOX JUMPS 15 AMERICAN KETTLEBELL SWINGS 800M RUN 21 BOX JUMPS 15 AMERICAN KETTLEBELL SWINGS 400M RUN

CF Class WOD: Skill: Snatch Balance

Met-Con: For time: 25 Handstand push-ups 50 Toes-to-bar Run 800 meters 75/55 pound Push press, 75 reps 150 Double-unders

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