3/30/13 – Saturday

Written by josequan. Posted in Fitness

WOD

In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of:
20 Kettlebell Swings
10 Burpees
300 Meter Run

* Athletes choose Kettle bell weight.

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Chest-to-Bar Pull-Ups x 10 reps
Single-Arm Kettlebell Snatch x 10 reps each
Toes to Rings x 10 reps

B.
Take 15-20 minutes to build to a heavy snatch.

Let feel dictate the load today. If you’re feeling good, add weight, otherwise work on speed and technique.

C.
For time:
50 Kettlebell Swings (24/16 kg)
25 Pull-Ups
40 Kettlebell Swings
20 Pull-Ups
30 Kettlebell Swings
15 Pull-Ups
20 Kettlebell Swings
10 Pull-Ups
10 Kettlebell Swings
5 Pull-Ups

Perform swings with vertical kettlebell overhead.

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