If you have not tried olympic lifts with a kettlebell, you should really give it a try. Lot’s of coordination, agility, and precision for these iso-lateral movements.
If you want to learn more about kettlebell movements, go through KB Basics and see what it is all about.
KB Class WOD: 200m run 8-6-4-2 Snatch L/R 200m run 8-6-4-2 Clean and Jerk L/R 200m run 8-6-4-2 Thruster L/R 200m run
CF Class WOD:
Three rounds for time of: 95/65 pound Ground to overhead, 10 reps 200 meter Shuttle sprint, 50 meters there and back twice