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Friday, March 18, 2011

KETTLEBELL WOD 3.18.11

warmup:

dynamic
400m run
walks

WOD 1

90 secs dual kb presses (strict to fail, push to fail, jerk)
90 secs pushups
60 secs presses
60 secs pushups
30 secs presses
30 secs pushups

total reps

WOD 2

3 stations

do each station for 90 secs
do each station for 60 secs
do each station for 30 secs

tire flips
burpee situps
rope knee to elbows

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