KETTLEBELL WOD 2.23.11

warmup:

dynamic
walks

WOD 1

45 seconds of work
15 seconds of rest

rotate stations after each minute
3 rounds

med ball overhead throws
rope climb
clean and press (from the ground/switch hands every rep)


--- 2 minutes of rest ---

WOD 2

50 air squats
100m farmer's walk with bells suitcase style ( w/24, m/32 )
40 air squats
100m farmer's walk with bells in the rack position ( w/16, m/24 )
30 air squats
100m farmer's walk with single bell overhead ( w/12, m/16 )
20 air squats
100m farmer's walk with bells in the rack position ( w/16, m/24 )
10 air squats
100m farmer's walk with single bell overhead ( w/12, m/16 )