KU WOD 10.3.12

warmup:

dynamic
rops
handstand walks
200m run


WOD 1:

sa swings, 20 left/20 right
20 h2h
sa swing with release/catch, 10 left/10 right
10 h2h with flip
sa swing with flip, 10 left/10 right

x2

w:  12/16
m:  16/24


10 dual swings
10 dual swings with release/catch
10 dual swings with a flip

x2

w:  8/12
m:  12/16


WOD 2:

dual snatch
burpees

5/1, 4/2, 3/3, 2/4, 1/5

w:  12
m:  16