Conditioning: 29 Dec 2014

Strength:
4RNFT

• 10 Tempo 5.0.1.1. Goblet Squats (AHAP - men should be using no less than 24k for this, women no less than 16k).  5 count lower into squat, 1 count up.  No rest in bottom.  One second rest between reps.
• 20 (10L/10R) lunges.  2 count into lunge and explosive power up.  (AHAP - men should be using no less than 20k for this, women no less than 12k.)    
• rest 2 min between each set.  If you are finding you don't need to rest, you need a heavier kettlebell.

WOD A:
7 min AMRAP

• 10 ball slams (18k/12k)
• 20 Russian kb swings (24k/16k)
• 30 double unders

rest 2 min

WOD B