KETTLEBELL UNDERGROUND WOD 1.30.12

warmup:

dynamic


WOD 1:

16 h2h
8 sa catch release, left
8 sa catch release, right
8 two handed catch release

4 sets
move up in weight each set

8 h2h with a flip
4 sa flips, left
4 sa flips, right
4 two handed flips

4 sets
move up in eight each set

nft, 12 minutes of work


WOD 2:

max pushups
100 yard dual bell farmer's walk

5 rounds

w 24's
m 32's


wind down with some forearm and shoulder stretches