KETTLEBELL WOD 8.31.11

warmup:

ropes/bear crawl/box squat jumps

30 dual rope undulations
60 ft bear crawl
5 bsj

30 alternating rope undulations
60 ft bear crawl
5 bsj

10 in/10 out rope undulations, x3
60 ft bear crawl
5 bsj


WOD 1:

5-4-3-2-1

burpee kettlebell cleans
single bell
5r/5l, 4r/4l...

w: 12k
m: 16k


WOD 2:

12-9-6

dual kb swings
pullups

w: 16k
m: 24k


Extra credit: 3 minutes of handstand work