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[gallery orderby="post_date"]]]>