KU WOD 11.26.12

warmup:

dynamic
200m run


WOD 1:

7 sdl, dual bells
3 seated box jumps

7 rds
nft

w 24's
m 32's


WOD 2:

5 dual clean and jerk's
20 backwards lunge with bell

3 rds

w 16's/24
m 24's/32


WOD 3:

max alt strict press
one you fail immediately
go into american swings
90 secs of work
2 rds with 1 min rest in between
total reps

w 12's
m 16's