WOD 20080627

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Three rounds for time of:
Run/walk 200 meters
10 lb. Dumbbell swing, 15 reps (Win)(Mac)
Pvc thrusters, 15 reps (Win)(Mac)
15 Pull-ups (See Exercises Page)

Post time to comments.

For the dumbbell swings you would hold one dumbbell with both hands. If you do not have a dumbbell I suggest you use a gallon jug filled with water or sand. The movement will be the same as the kettlebell demo. Remember, even though you are using a lighter weight you should still use a powerfull explosion of the hip to drive the weight up. Your arms are only used to control the weight at the top and pull it back down.

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