Kettlebell WOD 1.31.11

warmup:

dynamic
400m run
walks

Circuit 1:

practice each movement for 30 seconds
followed by 30 seconds of rest

then work each movement for 45 seconds
of flow with no rest into the next movement for
45 seconds...for 2 rounds

2 handed high release
lunge with pass
hot potato


Circuit 2

same instructions as circuit 1

h2h
figure 8 to uppercut
wall ball


W: 12
M: 16


WOD

partner wod

50 total med ball throws
75 total swings

2 rounds