WOD 13OCT14

Warm Up: 400m Run, “Then” 2 RDs of: 5 inch worms, 10-OHS 45/35 lbs, 10 Wall balls 20/14 lbs, 10 C2B Pull Ups
Skill: “KettleBell class” 10-15min
Swings and snatch both American & Russian styles for both movements.
At lease 10 swings per arm, per KB Swing or Snatch

Double Under practice

WOD: 2014 CrossFit Open 14.5
for time of:
21-18-15-12-9-6-3 reps
Thrusters 95/65 lbs
Burpees ** Bar facing