KETTLEBELL WOD 3.30.11

warmup:

dynamic
400m run


WOD 1

h2h skill set, all movements for 30 secs

2h catch release
2h to 1h catch release
h2h catch release
30 secs rest
2h flip to catch bell (half of kb wall ball)
1h flip to shoulder to catch with opposite h to flip to shoulder
30 secs rest
figure 8 release catch
figure 8 flip to shoulder

2 rounds


WOD 2

partner wod

45 secs rope undulations, each person does 15 reps then partner goes
45 secs power swings, each person does 15 swings then partner goes

3 rounds