WODs for Saturday 2/4/12

21-15-9 is usually a couplet that should be done in 10 minutes or less.  Our KBellers hit overload and doubled it with 4 exercises as the “usual” was not enough for them.  🙂

And as if their own body weight wasn’t enough, we added weight to our CFitters to really test their ability.  AND THEY KILLED IT!!!

KB Class WOD: 21-15-9

one arm swing, right and left swing to high pull cleans push press

CF Class WOD: Four rounds for time of: 100 ft Walking lunge, carrying 30 pound dumbbells 24 inch Box Jump, 30 reps 30 pound Weighted pull-ups, 20 reps

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