KETTLEBELL UNDERGROUND WOD 1.13.12

warmup:

dynamic

15 russians
10 sa swings l/r
10 horn squats
x2

200m jog
200m run


WOD 1:

kb complex

3 reps l/r
2 reps l/r
1 rep l/r

power clean
front squat
snatch
thruster

nft
move up in weight each set


WOD 2:

5 minute amrap
x3
1 minute rest in between amraps

3 box jumps/plyo pushups
6 americans
3 burpees

w 16
m 24