Today’s WOD has 2 parts – conditioning and grunt work.  Enjoy.
Part 1 is a little different.  There will be a short run, price following by small sets of pullups.  You will want to move fast.  At each run, # order you will move a kettle bell  1 step – each run will get a little longer.
For part 2 – find something heavy to push.  Then something heavy to carry.  Rest.  Repeat.  Grunt.
[youtube http://www.youtube.com/watch?v=qZ6NX4yQLCo?rel=0&w=560&h=315]
Listen to the first thing Speal says – on strict body position applying to everything else.  Yes – everything is everything.
Workout of the Day
Conditioning
10 RFT
100 ft sprint
5 Pullups
11 minute cap
Grunt Work
For 10 minutes
Do a 100ft sled push – 50′ out, 50′ back
Then do a farmers carry – take turns as equipment is available