KU WOD 9.12.12

warmup:

dynamic

3 windmills
oh walk
l/r
x2

10 second arm bar, l/r
tgu:  3-2-1 total
x2

work your weak arm more


WOD 1:

single arm oh squat 3-3-3-3-3 total reps
prowler run

add weight for squats and prowlers each round


WOD 2:

30 2 hand catch release
30 rope undulations
10 lunging rope slams
partner band sprint

12 minute amrap