WODs for Wednesday 11/21/12


WODs for Wednesday 11/21/12

The Atlas Stones were so fun during the King Of The Volcano, we figured we would continue the fun and work on the skill of the stones.

The KBellers had one heck of a workout pushing, pulling, and running all while maintaining their skill, stability, and efficiency of their KB movements.

CF Class WOD: Strength: Ground to Shoulder Stones 3×3 85-90% of max

Met-Con: “Fran”

Three rounds, 21-15- and 9 reps, for time of: 95/65 pound Thruster Pull-ups

KB Class WOD: 15 Minute AMRAP:

Run 200m KB Clean and Press 6 L/6 R KB One Armed Swings 12 L/12 R Pull-Ups, 6 Ring Dips, 6

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