Swings + Situps

Strength
   - 3 x 5's of powercleans, deadlifts, benchpress
   - working up to a 1RM on frontsquats, + SOHP and 1-arm db rows as time permits



Conditioning

25-20-15-10-5 of kettlebell swings (heavy) and sit-ups.

(This is 1/2 a WOD programmed recently at Precision Crossfit in southern California.)

Wednesday:
DH: 6:00, swings @ 18kg (39.6#)
KZ:  6:16, swings @ 15kg (33#)
SS:  6:12, swings @ 30#
BHeg:  6:16, swings @ 20#

Thursday:
KD: 6:05, 30#
DF: 5:12, 18kg (39.6#)
BB: 5:49, 15kg (33#)
KE: 6:36, 35#