Just when our KBellers thought it was enough, they had to go run sprints after their lifts. They took it, did it, and kicked some WOD butt!!!
KB WOD: 5 Rounds For time: 3 KB Deadlifts (Heavy) 3 Pull-ups 3 Handstand Push-ups Then: 5 x 100 meter sprints
CF Class WOD: Clean and Jerk 1-1-1-1-1-1-1 reps Remember if your deadlift sucks you are going to have a problem with the first pull. If you can’t front squat significant weight without having your back round you will likely have trouble receiving the bar. Everything starts with technique and that goes double for Olifts.
BONUS WOD: As many rounds as possible in 8 minutes of: 15 Box Jump (advanced:24in, intermediate: 20in, novice: 12in) 30 Sit-up with abmat[gallery orderby="ID"]]]>