KU WOD 9.17.12

warmup:

dynamic

ropes
walks
200m run
x2


WOD 1:

30 secs of work
50 yard sprint
30 secs of rest (walking back)

2 handed thruster
2 handed catch release
sdlhp
h2h with a flip

2 rounds

w 16
m 24


WOD 2:

partner med ball work

around the world:  7-5-3-1

20 throws for distance