9/20/13 – Friday

Written by Joey Tudela. Posted in Fitness

ATTENTION: 7:30 AM MONDAY – FRIDAY CLASS WILL BE CANCELLED FOR THIS WEEK. WE APOLOGIZE FOR THEĀ INCONVENIENCE THIS MAY CAUSE. PLEASE ADJUST YOUR SCHEDULE AND TRY TO MAKE IT TO THE OTHER CLASSES WE HAVE. THANK YOU FOR YOUR UNDERSTANDING.

DYNAMIC WARM UP

400 Meter Run

Then…

5 Rds of:

7 Toes 2 bar
7 Push ups
7 Air squats

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

WOD

Four sets of:
In five minutes, run 400 meters, and then complete as many rounds and reps as possible of the following couplet:
10 Kettlebell Swings ( 53/35 #)
10 Push-Ups
Rest exactly 5 minutes between sets.

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