WODs for Monday 10/15/12

We ended last week with a benchmark WOD and we began this week with another, “Diane”. 

KBellers not only got dual KB Thrusters but got a dual WOD today.  That’s right a 2 parter!!!

KB Class WOD:
Dual KB Thrusters

5-5-5

move up in weight each set

then:

200m run
15 jumping air squats
12 Snatches (12 R/12 L)
9 Push Jerks (9 R/9 L)

35/25

CF Class WOD:
Strength:
Overhead Squat
3×3 – 85-90% of max

Met-Con:
“Diane”

21-15-9 reps of:
225/155-185 pound Deadlift
Handstand push-ups