Workout for Sunday September 16th, 2012

Skill Review & Practice:
     I. Double Kettlebell Swing
     II. Double KB Clean and Press
     III. Double KB Snatch
     IV. Double KB Front Squat

WOD: “The Great Destroyer”
     3 sets * of the following…..
     10 Double KB Swings
     10 Double KB Snatch
     10 Double KB Front Squat
     10 Double KB Clean and Press
     10 Push-Ups on the Bells
     10 Upright Row
* Rest up to 3:00 between sets
The idea is to get through each set unbroken (i.e.-don’t put the KB down). This is not for time and you can pause in the rack position for as long as necessary

     Big Dawg M/W = 35#/25#
     Pack M/W = 25#/18#
     Pup = Modify workout to be all single KB movements…
     10 Single KB Swings
     5 Snatch R/L
     10 Goblet Squats
     5 Clean and Press R/L
     10 Push-Ups
     5 Single Arm Row R/L