KETTLEBELL UNDERGROUND FREE WOD 12.29.11

warmup:

dynamic
650m run


WOD 1:

SDLHP
up the ladder down the ladder

weight/reps

12k/14
14k/12
16k/10
20k/8
24k/6
32k/4
48k/2

nft


WOD 2:

TGU's

3
2
1

move up in weight to reach your 1 rep max

nft


WOD 3:

americans
dolphin burpees

20/1
18/2
16/3
14/4
12/5
10/6
8/7
6/8
4/9
2/10