WOD 3/8/2012

Week 1-2


Warmup
Spealler Warmup
SMR Glutes, Thoracic Spine plus Super Friend (Lol.)


Skill Builder
American Kettlebell Swing
-Rest Position Drill 
-Kettlebell Deadlift (Rising Tempo)
-Russian Swing
-Full American Swing


Metcon
"Terrible Twos"
Sets are performed in couplets, doing 2 reps of one 2 reps of the other, 4 reps of one 4 reps of the other, 6 reps of one 6 reps of the other, until 20 and 20 is reached. For time.


Swings
Hand Release Pushups


Finisher (Time and Weather Permitting)
8 Pier Sprints, 2 Minutes Rest between efforts