14 MAR 2012 - KB Swings, SDHP, Overhead Walking Lunges

Heavy:
Deadlift
5 Knees to Elbows between sets
10 Hollow Rocks between sets

Follow the Phase information to the right for reps, sets, and load.

Intensity:
5 Rounds for Time of:
20 Unbroken Kettlebell Swings* (1.5p/1p)
15 KB Sumo Deadlift High Pulls (1.5p/1p)
10 Overhead Weighted Walking Lunges (45/25)

*Unbroken kettlebell swings - for each set in which you take a break, this counts as a penalty.

Penalty - each penalty is 3 Burpee Pull-Ups

Post total time, including PENALTY reps, to comments.

Reset:
10 Wall Walk-Ups
10 Downward Dogs, 15 second hold
10 Sampson Stretch, 15 second hold
20 GHD Sit-Ups