KU WOD 9.7.12

warmup:

dynamic
200m run


WOD 1:

prowler run:  high down, low back (short, medium, long)
pit fall obstacle jump
ropes (sailor pull, on your knees, big swings)

3 rds


WOD 2:

emom

bubtgu x2
4 pullups

(drop to 1 and 3 if it's too much)

8 minutes

w 12
m 16

scale as needed