Saturday - 10.20.12

TWO-FER

Warm Up
5 Pull Ups

2 Rounds - Mini Leg Blaster

• 10 Air Squats
• 5 Walking Lunges (each leg)
• 5 Alt. Jump Lunges (each leg)
• 5 Star Jumps

5 Pull Ups

WOD
14 Minute AMRAP**
**This workout is long & heavy.  Therefore - don't be in a rush!  Focus on solid form, especially during the weak-hand Turkish Get Ups.  I don't expect people to get more than four rounds.

• 15 Double Unders (x3 singles)
• 3 KB Turkish Get Ups*  (35 / 25)
• 5 Snatch Grip Deadlift (185 / 115)
• 5 Lateral Cone Shuffle + Reverse Lunge (2 Cones)
• 5 KB OH Press (35 / 25)*

*make sure you switch hands each round.