WODs for Tuesday 8/7/12

Grip is the key today for everyone.  Just think about how important it is to use your grip in your everyday function of life…opening jars, gripping the steering wheel trying to calm yourself after you got cut off, picking up grocery bags, and most important, opening a beer bottle. 

KB Class WOD:
kettlebell bear complex

1 power clean
1 front squat
1 snatch
1 overhead squat

this rep scheme equals 1 cycle
7 cycles equals 1 round
5 rounds total
only use 1 arm for each round
only put the bell down in between rounds
if you have the single bell down pat, then try going dual
15 minute time cap

CF Class WOD:
Five rounds for time of:
135/95 pound Overhead squat, 5 reps
10 Toes to bar
40/35 pound dumbbell Hang squat clean, 15 reps
20 Double-unders