Tuesday 23rd September 2014

 In WOD

WARM UP:

10 Minutes of 30 Walking Lunges; 10 Ring Rows; 10 Push Ups; 200 M Run

SKILL:

15 Minutes: Find your Max Strict Press Weight then using that same weight get your Max REPS in Push Press and thereafter get your Max reps in Push Jerk or Split Jerk.

WOD I: 

3 Minutes: 200 M Run then Max KB Swings

Rest 2 Minutes

WOD II

3 Minutes: 400 M Run then Max KB Swings

Rest 2 Minutes

WOD II

3 Minutes: 800 M Run then Max KB Swings

Score your Reps in KB Swings

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