4 December 14 KB fun....

Warm Up 

100m Jog

100m Jog backwards

100m Jog

100m Sprint

 -then-

3 Rounds

5 Medball Thruster

5 Medball Throwback

5 Bent over row w/barbell

WOD: 

For Time – 15:00

15-12-9

Russian KB Swing

Pull-Ups (C2B)

Shoulder to Overhead

RX: 32Kg/24Kg, C2B, S2O 135/95

1: 28Kg/20Kg, Pull-Ups, S2O 115#/75#

2: 24Kg/16Kg, Ring Rows, S20 95#/65#

3: As needed