WODs for Thursday 10/4/12

Using your arms independently while lifting is a whole ‘nother ball game.  Give it a try.  Our KBellers are due a lot more credit than they get because moving a kettlebell from ground to overhead takes a lot of stability and coordination especially to not have it bang on your wrists for every rep. 

KB Class WOD:
21-15-9

Kettlebell Snatch to Overhead squat R/L
Kettlebell Push Press R/L
Cal on Rower

CF Class WOD:
Skill:
Tabata Hollow Rock Hold

Met-Con:
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.