Fitness - WOD - 9/19

Focus: Kettle bell work - static stretching/movements
Windmill's - worked up in weight to 32 Kg bell
Turkish get ups - worked up in weight to 24 Kg bell

The two links above are excellent video examples of these two exercises. Each is about 3 minutes long and done by the same instructor.

WOD: Circuit training

3 stations, 3 exercises each station. 20 seconds on each exercise, 20 seconds rest between exercises. Once through each exercise then move to next station.

3 times through the circuit (all three stations)

Station one:
medicine ball cleans - 20# ball
burpees
sit ups

Station two:
ab roller
pull ups
hanging ankles to bar

Station three:
Kettle bell squat cleans right side
Kettle bell squat cleans left side
Two handed kettle bell swings

Calories burned (WOD only): 486