Wednesday 10.15.14

Skill: For best times:
- 1000m Row
Rest at least 5:00, then:
- 500m Row

WOD: One Minute On...One Minute Off...for 10:00:
- 30 Kettlebell Swings (53/ 35#....or higher if you can)

* You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
* If any penalty is counted, perform a 500m Row at the end of the workout for each penalty
* These will be full swings. If you find you are unable to maintain the 30 reps for more than 2 rounds, then drop to Russian Swings before lowering the weight.
* If you are finishing too quickly each round (around 45-50 sec), then move up a KB weight.

*Optional: 6:00 time Cap:
- 50 Toes to Bar

Post times and penalties to comments.

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