02.19.2015 WOD

A. Mobility

B. Warm-up (9 min running clock)
In 3 minutes complete the following:
30-20-10
Double-unders
Russian twists (20/14)
If completed under 3 minutes move on to the next level, otherwise row 1000m.
At the 3 minute mark complete the following:
30-20-10
Double-unders
Sit-ups
If unable to complete in under 3 minutes row 500m, otherwise at the 6 minute mark complete the following:
30-20-10
Double-unders
Knees-to-elbows or “V-ups”

C. WOD
5 Rounds of Max Effort Bodyweight Bench Press Immediately followed by 1 minute max effort Kettlebell Swings (53/35)

Score is total reps for bench press and KB Swings