001 Our First WOD!!!

10/07/11

For time:

Row 500 meters
25 Russian Kettlebell Swings (1.5/1)
25 Pull Ups
25 Push Ups

Row 500 meters
20 Russian Kettlebell Swings (1.5/1)
20 Pull Ups
20 Push Ups

Row 500 meters
15 Russian Kettlebell Swings (1.5/1)
15 Pull Ups
15 Push Ups

Row 500 meters
10 Russian Kettlebell Swings (1.5/1)
10 Pull Ups
10 Push Ups

Row 500 meters
5 Russian Kettlebell Swings (1.5/1)
5 Pull Ups
5 Push Ups

*Make a goal to try to complete all of the sets unbroken! To scale, drop the kettlebell weight, and substitute jumping or banded pull ups.

R.E.C. (Required Extra Credit):

2 minute max sit ups
60 second rest
1 minute max sit ups
30 second rest
30 seconds max sit ups
15 second rest
15 second max sit ups

*Post any questions you have to comments and I will get right back to you! -KJ