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HALLOWOD – Friday, October 29, 2010

28
Oct

HALLOWOD – Friday, October 29, 2010

Warmup:

Run 400m, 10 situps, 10 pushups, 10 air squats, 10 good mornings, Samson Stretch

Skill:

KB swings
Knees to elbows

Basic Kettlebell Swing, Part I, Jefff Martone [wmv][mov]
Basic Kettlebell Swing, Part II, Jeff Martone [wmv][mov]
Knees to Elbows Demo [mov][wmv]

WOD:
“Filthy Fifties”

For time
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press,
45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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Remember to dress up tomorrow night!!

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