KU WOD 9.28.12

warmup:

dynamic
200m run

3 half tgu's
1 bottom to top tgu
3 front squats
3 push press
3 snatch
1 top to bottom tgu

all left
all right
x2


WOD 1:

nft

5 rounds

5 dual cleans
100 ft prowler run

w 16-24
m 24-32

add weight each round on the prowlers


WOD 2:

3 rounds, for time

5 keg lap to shoulder to 5 keg step-ups, left then right side
30 kneeling rope undulations
20 sledgehammers, 10/10