Wednesday's WOD

Hope you are all fans of 24! Not sure who came up with this WOD originally but I first did it at CrossFit BWI. It's alternating sumo deadlift high pulls and kettlebell swings - the total numbers performed always add up to 24.

We will substitute dumbells for kettbells as required.

"Jack Bauer"

21 Sumo Deadlift High Pull 1.5/1 Pood
3 Kettlebell Swings 1.5/1 Pood
18 Sumo Deadlift High Pull
6 Kettlebell Swings
15 Sumo Deadlift High Pull
9 Kettlebell Swings
12 Sumo Deadlift High Pull
12 Kettlebell Swings
9 Sumo Deadlift High Pull
15 Kettlebell Swings
6 Sumo Deadlift High Pull
18 Kettlebell Swings
3 Sumo Deadlift High Pull
21 Kettlebell Swings

SDHP demo: http://media.crossfit.com/cf-video/sumodeadlifthighpull.wmv

KB swing demo: http://media.crossfit.com/cf-video/CrossFit_KBSwings.wmv