Another week in the books

By paul
In September 6, 2012
On WODs
830 Views

Some of the 6 AM guys running through clean and jerks (Stephen, Chris F., Mike, Sonya and Keith)

Friday September 7th 2012

5:00, 6:00, & 7:00 AM – Expo Design Center- off Greenfield and Rancho Niguel in Laguna Niguel

 

WOD

A. (not for time) Complete the following warm up/skill chipper

150 jump rope singles

20 pistol (try it with a dowel)

30 double under

50 sit ups

30 single arm kettle bell swings (alternating)

400 meter run

 

B. 5-­4-­3-­2-1 reps of

kettle­‐bell figure 8’s (right & left is one rep)

-­ Perform 7­‐10 reps of a KB strict press after each set with a challenging but manageable load.

 

C. EMOTM for 13 min perform

20 air squat

10 kettle‐bell swing (53/35)

‐ If you miss a round, finish the remaining reps and then rest during the minute in which you spilled into

 

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