LCRA 1/13/10 WOD

Renegade Row 20
L/R/Dbl Med. Ball Knees 20
Squat Snatch 20
1 Lap

3rds

Strength and Speed Work:

Hyper Acceleration Training with resistance bands. Enhancing the fast twitch muscles..

KB WOD 1/12/10

3 Snatch to OH Squat
5 Cleans
7 Two-handed Swing with release
9 Russian twists (6lb med ball)
200m run

AMRAP in 15min

Kettlebell Unlimited

check out crossfit central's Kettlebell Unlimited package and get FIT!!