Another week in the books
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
