Conditioning: 15 Dec 2014

Strength:
4RNFT - Select a challenging weight for your kettle bell.  These are meant to be truly heavy.

• 7 Tempo  Goblet Squats (AHAP men ≥24k/women ≥16k)  5 count lower into squat, 1 count up.  No rest in bottom.  One second rest between reps.
• 14 (7L/7R) lunges.  2 count into lunge and explosive power up.  (AHAP men ≥ 20k/women ≥12k)  2 count into lunge and explosive power up. These are not lateral lunges.  
• rest 2 min between each set.  

WOD:
For time:

• Run 2 Laps
• 10L/10R kb thrusters (24kg/16kg)
• 15 pull ups
• Run 2 laps
• 8L/8R kb thrusters (24kg/16kg)
• 12 pull ups
• Run 2 laps
• 6L/6R kb thrusters (24kg/16kg)
• 9 pull ups
• run 2 laps
• Run 2 Laps
• 4L/4R kb thrusters (24kg/16kg)
• 6 pull ups
• Run 2 laps

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