KETTLEBELL WOD 6.8.11

WOD A

1. 10 bar swings, open and closed positions
2. pushups, 3 each of: diamond, v and plyo
3. 10 bar swings, pull knees up in the closed position
4. 10 bridges on the ground, emphasize hips snapping before feet hit the ground
5. 10 pullups, put steps 1, 3 and 4 together

3 rounds


WOD B

15 toes to bar
25 dual swing to high pull
400m run
15 dual clean and jerk
400m run
25 dual deadlift
15 pushups

w12
m16