Friday, January 7, 2011

Kettlebell WOD 1/7/11

dynamic warmup
bell walks
400m run
rope undulations

WOD #1

7 minutes of work.
25 kb swings every minute on the minute.
each failed swing within each minute equals 10 seconds
of hanging from the bar at the end of the wod.
2 minute bar hang buy-in regardless.

W 16
M 24

swing with honor!


  1. 14kg for the hang was interesting...nice grip workout..