KU WOD 6.29.12

warmup:

dynamic

hip openers


WOD 1:

20 kb squats, hold the bell by the bell
10 russians
5 sa swings. l
5 sa swings, r

4 rounds  if you put the bell down during
a round that's 3 burpees for every time
the bell hits the ground.  do all of your
burpees at the end of each round before
starting the next round.

nft

w 24
m 32


WOD 2:

12 minute amrap

25 ft rope pulls, on your back down, on your stomach back
9 in & outs
1-2-3 snatch to windmills (all left one round, all right the next...)

w 16
m 24