29 Nov WOD Nov 30th 2012
Warm Up: Range of motion drills and myofascial release. Then, run 200m, 15x 1-arm KB swing left arm (16kg/12kg), run 200m, 15x KB swing right arm.
Strength: Work up to a 3 RM clean
W.O.D.: complete as many rounds as possible in 20 minutes of the following…
15x kb sums deadlift high pulls (32kg/24kg)
10x kb swings (24kg/16kg)
5x kb snatch each side (16kg/12kg)