KETTLEBELL UNDERGROUND WOD 9.30.11

warmup:

200m run

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in & out
pushup
dip

1-1-1
2-2-2
3-3-3

bottoms-up clean 8/8
figure 8 to uppercut 6/6

2 rounds

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15 stone lifts

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WOD

5 jumping muscle-ups
10 americans
15 situps
run (50 yards, 100y, 150y, 200y)

4 rounds

it's a sprint

w 16
m 24