10/15/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

DYNAMIC WARM UP

400 Meter Run

Then…

4 Rds of:

6 Eye level KB swings
6 Toes to bar (Hang on to the bar for all 6. If you don’t have toes 2 bar you can do toes 2 bar attempts or knees to elbow or knees as high as you can.)
6 Air Squats

Note: Not for time. Perform some good to perfect form on all movements.

 

WOD

A.
Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds

B.
Four sets of:
20 Kettlebell Swings (53/ 35 #)
20 Wall Ball Shots (20/12 #)
300 Meter Run
Rest 4 minutes

*Try to get all sets done as fast as possible. You have a long rest between sets, so 100% effort on every set.

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