8/10/13 – Saturday

Written by Joey Tudela. Posted in Fitness

LIndsey Valenzuela

WOD

Seven rounds for time of:

7 Pull-Ups
7 Box Jumps
7 Ground to Overhead (Partners must use the same weight)

(You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds. ONLY ONE barbell and ONE box will be used for each team.)

 

EXTRA CREDIT

A.
For time:
20 Deadlifts (315/215 lbs)
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs)

*Kettlebell Swings should be performed as competition-style American swings with the hands directly over the heels and fully extended knees and hips. The bottom of the bell does not have to pause at full vertical for purposes of this test.

B.
Ice bath and easy stretching.

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