KETTLEBELL WOD 8.12.11

warmup:

10 kb deadlift
10 sa swings
10 push press

all one side, then the other
2 rounds


WOD 1:

kettlebell bear complex

1 power clean
1 front squat
1 snatch
1 overhead squat

this rep scheme equals 1 cycle
7 cycles equals 1 round
5 rounds total
only use 1 arm for each round
only put the bell down in between rounds
if you have the single bell down pat, then try going dual
15 minute time cap


WOD 2

shuttle runs
ring holds

30 secs at each station then rotate
continuously work for 8 minutes