Sunday WOD 20081123

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

CFOZ version

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

Three rounds for time of:
10 Knee lifts
5-10 pound Kettlebell swing, 10 reps
10 Push-ups
15 Jumping Pull-ups/Standing Pulls
12-15 inch Box Step ups, 10 reps
10 Good Mornings
Walking lunge, 50 ft

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See the Exercises Page for how to do these movements.