12042009 WOD

3 Rounds

Row 500m
15 OHS
10 Pushups
5 Half Turkish Get ups - each side

Pamela MacElree from KettleBell Athletics demonstrated the Half Turkish Get up.

12022009 WOD

200m row
10 squats
200m row
10 push ups
200m row
10 KB Swings
200m row
10 sit-ups
10 KB Swings

113009 WOD

Warmup

400M Run
Situps
Ring rows
Squats

WO

4 rounds
9 pushups
9 knee raise and holds
9 step ups