WODs for Thursday 12/6/12

By the end of their WOD, our KBellers climbed flights of stairs, 2 steps at a time.  Next time living on the 3rd floor without an elevator won’t seem so bad after grocery shopping.  🙂

CF Class WOD:

Skill Work: Snatch Grip Deadlift to Knee

Met-Con: 21-18-15-12-9-6 and 3 rep rounds of: Power clean 95/65 pounds Sit-ups Hip extensions

KB Class WOD:

3 rounds 45 seconds step-ups on 18 inch box 15 seconds rest 45 seconds step-ups on 20 inch box 15 seconds rest 45 seconds step-ups on 24 inch box 60 seconds rest Intervals, hold KBs any position Start with heavy KB’s and decrease weight as box height increases

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