10:30 Kettlebell WOD

Warm up with 5 Gladiator presses 30 sec hold R/L

Every Minute on the Minute for 20 Minutes:
Row 80 Meters
10 Kettlebell swings 

Use between 100-70 meters for each round depending on the CrossFitters rowing ability. Somebody who has a 1:35-1:50 500 meter time will be able to use 100 meters every minute.  1:50-2:10 can use 80 meters and above 2:10 row time use 70 meters.

Motorcity CrossFit Kettlebell WOD from Motor city crossfit on Vimeo.
 

Group WOD

Five rounds for time:
20 Kettlebell swings 53/45/35
20 Box Jumps
20 SDLHP 65/45

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