Wednesday, September 14, 2011

KETTLEBELL UNDERGROUND WOD 9.14.11

warmup:

100 yard body weight walking lunge


10 horn squat
10 romanian dead lift
5/5 clean and jerk, from the ground
x2


WOD 1:

sumo dead lift
7 sets x 3 reps
first two sets are warmup,
then go as heavy as possible.
hold two bells in one hand if necessary.


WOD 2:

50 foot sled pull
30 russians
10 ring rows, feet on box

5 rounds or 20 minute cap

w 24
m 32

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