WODs for Tuesday 10/9/12

Precision with the KB to make sure it doesn’t flip over top and hit the wrist for every rep.  A turning of the arm causes the KB to rotate around and not hit.  Oh the pain when it does!! 

KB Class WOD:
4 ROUNDS

30 Alternating Kettlebell Clean & Jerk
300M Row

CF Class WOD:
Strength:
Overhead Squat
3×5 – 75-85% of max

Met-Con:
3 rounds of 8, 20/10 Tabata Sprint
2 minutes rest between rounds