KETTLEBELL WOD 1/5/11

Warmup:

dynamic warmup
400m run
standard kb walks:
50m kb overhead, r/l
10 two handed kb cleans followed by 50m walk with bell in the rack, r/l
50m walk with 2 hand swing with release catch

WOD #1:

dual kb clean and jerk for 1 minute
1 minute rest
dual kb clean and jerk for 2 minutes
1 minute rest
dual kb clean and jerk for 1 minute

WOD #2:

4 rounds tabata of:

box step with kb
pushups
2 hand release catch with flip

enjoy!