WODs for Monday 7/22/13

CF WOD for Monday, 7/22/13:

Strength: Fat Bar Deadlift 3×5

Met-con: Thruster / Kettle Bell Ladder

AMRAP in 8 Minutes

1 Thruster (95/65) 1 Kettlebell Swing (2/1.5 pood) 2 Thrusters 2 Kettlebell Swing 3 Thrusters 3 Kettlebell Swing

Onward Upward untill 8 Minutes Passes!

KB WOD for Monday, 7/22/13:

Strength:

KB SDHP 3-3-3 Use Dual Bells if necessary

Met-con:

50 Amer. Swing 55/35

then:

21-15-9 (R/L)

KB Clean KB Push Press KB Swinging high pull

then:

50 Amer. Swing

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