kettlebell windmill

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Sat 110910 - CrossFit Harrogate WOD

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1. Warm up.

2. Skill training; three rounds of:
a. Kettlebell windmill, 3 reps each arm
Rest, 30 s
b. Kettlebell snatch,  10 reps each arm
Rest, 30 s 
Try and increase the weight each round

3. "Jackie"; for time:
Row, 1000 m
20/15 kg thruster, 50 reps
Pull up, 30 reps

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Tue 26 Jul 2011. Have a look at the comments, videos and scores here and here.