WODs for Wednesday, 4/3/13

CF Class WOD:

Strength: 1 armed KB or Dumbbell Military Press 3×3 85-90% of max Strict Press – no legs! Met-Con: Complete as many rounds as possible in 15 minutes of: 10 Kettlebell swings, 2 pood 10 Box jumps, 24 inch box 10 Ring dips

KB Class WOD:

Skill:  KB High Pull

Coaching Point:

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

http://www.youtube.com/watch?v=J1t6am6nc_c

Met-Con:

On the 2 minute for 10 minutes:

10 Power Swings 10 Kettlebell Snatches 5/5 10 Burpees

Finish each round on the 2 minute mark. If you complete the round in 1:30, you’ll have a 30 second rest.

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