WOD for Wednesday, August 22, 2012

Strength: Pause Front Squat – pause for a full count – work to a heavy set of 3

Skill: KB swings – heavier than normal – really use your hips

Then, AMRAP 15 minutes of:

• 5 KB swings (32/24k)
• 20 Double-unders
• Run 200m with sandbag or other heavy object (40+/30+)