WODs for Wednesday 3/13/13

CF Class WOD:

Skill: Kettlebell High Pull

Coaching Point: This skill will help you to transition from your Russian Swing into the Snatch to get the KB overhead.

Met-Con: 21-15-9 Handstand Push-Ups Power Clean (135,95) GHD Sit-ups – be sure to scale if you haven’t been doing these regularly Front Squat (135,95) Ring Rows

KB Class WOD: 3x max rep push-ups with 2 minutes rest in between. Chest must hit deck, full extension in elbows. Can either do these on floor on toes or 8 holes from the bottom of the bolt on the rack.

then:

10 Minute AMRAP:

10 KB Thrusters 15 Double Unders 20 Walking Lunges

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