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Monday, July 2, 2012

KU WOD 7.2.12

warmup:

dynamic


WOD 1:

1 minute dual kb snatch
1 minute tabata burpees
1 minute dual kb jerk
1 minute tabata burpees

2 rounds

w 12
m 16


WOD 2:

15 americans
9 box jumps

1 minute rest

12 americans
12 box jumps

1 minute rest

9 americans
15 box jumps

you have 1 minute to complete
each round of swings and jumps.
if you fail to complete any round
then you owe a 100m sprint for
each round failed.

w:  12/16/24, 20"
m:  16/24/32, 24"

at

2 comments:

  1. R. Burns MillerJuly 2, 2012 at 1:20 PM

    1: rx
    2: rx, no sprints

    ReplyDelete
  2. CesarJuly 2, 2012 at 2:34 PM

    WOD 1: combo of 12kg & RX
    WOD 2: RX, 100m sprint due to falling 4 jumps in last round.
    It was crap but over all proud of myself since I have only been to 1 workout in over a month.

    ReplyDelete