Todays WOD is a 30 minute strength/conditioning session. Again the goal here should be medium intensity during this lighter period so choose kettlebells that you can handle pretty easily. In two weeks we will begin ramping the intensity back up so stay tuned. If you have time for a second session, go on a hour long bike ride or 30 minute lite run.

5 rounds of 30/30 (work/rest) of:

ring rows

burpees

kettlebell swings (single arm alternate)

shuttle run (10 yard)

mountain climber

kettlebell snatch (single alternate)