WOD - Wednesday 17th of August, 2011

                                       5 - 5 - 3 - 3 - 1 - 1
                   (theses numbers represent your rep sequences, rest as needed between sets)

Work your way up to your one rep maximum. Safely!! Ensure you have someone check your form. Post the weights in comments and record in your diary or programme book.

Rest, then -

For Time - 6 RDS of -

15 x Kettlebell swings 20KG Men/12KG Women (scale down if needed)
15 x Box Jump

Post results to comments. Watch attached videos for technique cues.