Whoa…the KBellers got a GWOD movement all within their KB WOD. Hollow Rocks create Abs Of Steel, right? 🙂 Get those bodies rockin’!!
Our CFitter’s shoulders will be on fire today!! Go with a heavy weight on this WOD!! That’s the goal!!
KB WOD: 2 Rounds, 15 reps each
Dual KB’s for each KB movement
snatch to lunge on each leg ring rows Push jerk hollow rocks squat clean
CF Class WOD: Five rounds for time of: 135/95 pound Squat clean, 7 reps 15 Handstand push-ups
3 rounds FGB (Fight Gone Bad) style
1 minute at each station to do as many reps as possible in proper form
jump rope rowing box jumps DB shoulder press KB Deadlift [gallery orderby="ID"]]]>