10:30 KB WOD
Warm up with 15 second Gladiator Presses X2 L/R
20 Minute work out- Start the next round every 2 min:
15 KB Swings
10 Air Squats
5 Walk outs
1/30/09 Kettlebell WOD from Motor city crossfit on Vimeo.
Group WOD
Tabata Box Jumps
Tabata ROW
Tabata Squats
8 rounds each: