WOD 7.22.13

Fitness- Level 1

A. 4 Rounds
8 Back Squat
30 Sec Rest
8 Scap Pull-Ups
30 Sec Rest

B. 8 Rounds
12 Wall Ball (16/10)
12 Kettlebell Swing (30 lb/25 lb)

C.400M Run 70%
50 Double Unders (count attempts/200 singles)

Performance- Level 2

A. 5 Rounds
5 Back Squat
30 Sec Rest
5 Strict Pull-Ups
30 Sec Rest

B. 8 Rounds
12 Wall Ball (20/14)
12 Kettlebell Swings (40 lb/30 lb)

C. 800M Run
100 Double Unders (4x 25 unbroken)

Kettlebell Swings!

Kettlebell Swings! (Photo credit: zane.hollingsworth)

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