WOD 31612

Warm-up:  1 mile run & ROM Drills*
Kettlebell (KB) Complex (performed with a 45 lb kettlebell; 30 second max rest between all sets):

3 x 15 KB Stiff-legged deadlifts
3 x 20 KB Goblet Squats
3 x 20 KB Two-Handed Swings (full overhead extension)
3 x 15 KB Single-Arm High Pulls
3 x 10 KB Clean & Jerk
3 x 10 KB Single-Arm Alternating-Release Swings
3 x 10 KB Single-Arm Snatch
3 x 10 KB Two-Handed Clean-to-Squat Thruster

*ROM (performed with a 5 lbs plate in each hand):

10 Backstrokes/arm
10 Frontstrokes/arm
10 Crossovers
10 Oblique Twists
10 Toe-Touches
10 Squats
10 Snatch-Grip Over & Backs
10 Deep Lunge Hip Stretches