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Wednesday, December 7, 2011

KETTLEBELL UNDERGROUND WOD 12.7.11

warmup:

dynamic
bell walks

8 horn squats
8 deadlifts
8 americans
x3

650m run


WOD

air squats: 80-64-50-32-16-8
russians: 40-32-25-16-8--4
jumping pullups: 20-16-12-8--4--2

w 16
m 24

20 minute cap
at

7 comments:

  1. R. Burns MillerDecember 7, 2011 at 2:19 PM

    15.52 avec le wizard

    ReplyDelete
  2. monicaDecember 7, 2011 at 2:33 PM

    This is going to hurt when I try it later after work!

    ReplyDelete
  3. monicaDecember 7, 2011 at 7:01 PM

    19:58 rx
    Kyle joined today- 19:50 16k
    Need to buy a 24k!

    ReplyDelete
  4. CesarDecember 8, 2011 at 10:18 AM

    19:11 RX and it hurts to try to sit down!

    ReplyDelete
  5. CarreyBDecember 8, 2011 at 7:09 PM

    17:53 Rx

    Almost fell down a flight of stairs yesterday afternoon. Nice. Tonight I don't really want to get out of this chair.

    ReplyDelete
  6. R. Burns MillerDecember 9, 2011 at 7:30 AM

    it's friday morning and i'm still
    having trouble walking

    ReplyDelete
  7. monicaDecember 9, 2011 at 11:34 AM

    Same here!

    ReplyDelete