WODs for Monday 4/30/12

Thrusters for everyone today!!  A Thruster is a front squat into a push press..click here for instructional video.  You can do a thruster with a barbell, kettlebell, dumbbells, and a medicine ball called Wall Ball. It’s the same movement just different forms of weight.

KB Class WOD:

3 rounds:

20 Russian swing 20 sit-up 10/10 thruster

CF Class WOD: Five rounds for time of:

Row 500 meters 135/95 pound thruster, 7 reps

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