WOD – 131119

General Warm-up:

400m Run/500m Row
Crossover Symmetry

Group Warm-up

Strength:

7 X 1 Hang Power Snatch from above the knee

WOD: 

For time:
100 KB Swings (55/35)
Note: Must perform 5 Burpees every time you stop swinging the kettlebell.

Endurance:

Run – 6 X 400m w/ 2 min rest between efforts
Row – 6 X 500m w/ 2 min rest between efforts
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