KU WOD 2.13.13

Dynamic
Warm Up: 2 RDS
A. med ball
1. x10 chest pass
2. x10 oh pass
3. x20 rotational pass
4. x20 situp ovh throw
B. kbell russian swing with rope
1. x15
C. kbell walking lunge
1. forward walking lunge @35ft
2. backward walking lunge @35ft

KU WOD: EMOM 10 MINS
A. repeat once, rest time remaining, start on the min
m: 2x24kg w: 2x16kg
1. x5 front squat
2. x4 sumo dl high pull
3. x3 jump over box 24"

KU WOD: not for time
A. 1x3 (ex: 1set x 3 reps) all right all left
1. 3x single arm swings
2. 3x single arm release catch
3. 3x single arm kbell flip
4. 3x single arm snatch
B. 3x2
1-4
C. 5x1
1-4