WOD 38: September 9, 2011

TGIF WOD

For time complete:
50 x Burpee Broad Jumps, then
3 rds of
30 x KBS or DB swings @ 16-k/24-k
30 x 1-arm KB or DB Hang Clean + Jerk @ 16-k/24-k (15 x left/15 x right)
30 x 1-arm KB or DB Overhead Walking Lunge @ 16-k/24-k (15 x left/15 x right)

*Training Notes: You are to use ONE kettlebell or dumbbell for the entire workout. Choose a weight that allows full range of motion and control for each movement.