KETTLEBELL UNDERGROUND WOD 10.14.11

warmup:

ropes
lunges
run
dynamic


WOD 1:

partner wod

run 300m
one person carries a box, the other carries a bell
set the box down and each do 12 step ups with bell

run back 300m and then switch who carries the bell/box
run another 300m and each do your bell step ups
then run back the last 300m and call time!

w 16
m 24

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WOD 2:

1 minute max effort at each station
90 seconds of rest between stations

american swings
pushups
sandbag ground to overhead
toe to bar

w 16
m 24

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EXTRA CREDIT

one minute max effort snatch!
and if you're really loco then do another minute...