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Monday, February 21, 2011

KETTLEBELL WOD 2.21.11

dynamic warmup

WOD 1

12 american swings
3 burpees

6 minute amrap

--- 1 minute rest followed by ---

WOD 2

4 minutes of tabata

box jumps
kb deadlift ( 3/4 bodyweight )

--- 4 minutes of rest followed by ---

WOD 3

10 dual kb squat cleans ( 1/2 bodyweight )
5 wall walks

3 rounds

2 comments:

  1. 6.5 rds, 12k
    16k dual deadlift
    dnf, 12k got to 2 rds+7 cleans

    a lot of cussing and grunting today...

    ReplyDelete