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Friday, December 30, 2011

KETTLEBELL UNDERGROUND FREE WOD 12.29.11

warmup:

dynamic
800m run


WOD 1:

8 reps @ 4 sets UNBROKEN of:

bottoms up clean right
bottoms up clean left
hang clean right
hang clean left

then 4 reps @ 4 sets UNBROKEN of:

hang clean right
hang clean left
push press/jerk right
push press/jerk left


WOD 2:

3 minute clean and push press/jerk
dual bells
rest in the rack; bells should not touch the ground


WOD 3:

team wod
1 minute of work at each station
30 seconds of rest/transition
2 times through

stone carry
200m run
farmer's walk
tire flips

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