KU WOD 11.30.12

warmup:

dynamic

3 push press
walk oh
3 windmills
walk oh
3 pushups
r/l

2...1...


WOD 1:

sots

8-6-4-2  r/l

move up in load each round


WOD 2:

partner gorilla snatch
30 secs of work, switch
5 minutes


WOD 3:

3 power cleans
5 pushups
EMOM for 3 minutes
1 minute rest

3 total rounds
move up in load for the snatch each round
each round of pushups=  chains, medball plyo, mix grip


BONUS WOD:

last (wo)man holding wins
if you fall off the bar do burpees until
the champion releases their death grip