KETTLEBELL WOD 8.22.11

warmup:

400m run


A1: 10 pushups
A2: 3 alt, 3 wide, 3 close, 1 v up
B1: 10 squats
B2: 5 lunge r&l, 5 close feet squat, 5 wide feet squat, 5 lat lunge r&l
x2

10 minute cap


WOD 1:

3 turkish get-ups, move up in weight each round
5 pullups/ring rows

5 rounds
not for time
15 minute cap


WOD 2:

6 americans
9 med ball wall ball

7 minute amrap

w: 24k/14#
m: 32k/20#