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WOD – Friday, January 27, 2012

26
Jan

WOD – Friday, January 27, 2012

Warm-up: Run 400m, 2 Rounds of the following ( 10 squats, 10 GHD back extensions, 10 push-ups, 10 sit-ups, 10 ring rows.)  Then spend 2 minutes on each side doing the Spiderman Hip Stretch - http://www.youtube.com/watch?feature=player_embedded&v=JBHzXF-mVjY

Strength: Deadlift 1,1,1

WOD:

Saw this one on our buddy BK’s site at Crossfit Integrity – Have fun!

For time: (including the rest periods)
15-12-9
kettlebell swings(53lb/35lb)
burpees

Rest 2 minutes

12-9-6
kettlebell swings(53lb/35lb)
burpees

Rest 1 minute

9-6-3
kettlebell swings(53lb/35lb)
burpees

Post weight and time to comments.

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