KETTLEBELL UNDERGROUND WOD 1.18.12

warmup:

dynamic

35 dual rope undulations
5 alternating rope walking up and down
3 alternating rope walking side to side
200m run
25 2 handed catch release
20 sa swings
5 2 handed flips
x2


WOD 1:

8 sa swings, l
8 sa swings, r
8 snatch, l
8 snatch, r

4 sets, you can rest between sets
but try to go unbroken every set

move up in weight and do:

4 sa swings, l
4 sa swings, r
4 snatch, l
4 snatch, r

5 sets, you can rest between sets
but try to go unbroken every set


WOD 2:

pullups 10-9-8-7-6-5-4-3-2-1
tire flips 1-1-1-1-1-1-1-1-1-1