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WOD – Saturday, January 8, 2011

7
Jan

WOD – Saturday, January 8, 2011

Warm-Up

20 Light Kettlebell Swings, 10 Push-ups, 30 Squats, 10 Ring Pull-ups

Skill

5 MINS: Hand Stand Push-Up: Learn the kip, be explosive, reduce an abmat!

WOD

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Kristan Clever 18 rounds + 4 HSPU (2 pood KB), Austin Malleolo 18 rounds + 1 HSPU, Lance Cantu 15 rounds + 2 MU, Karianne Dickson 15 rounds (1.5pood KB), Michelle Kinney 12 rounds + 4 HSPU (2 pood), Rebecca Voigt 11 rounds + 2 HSPU, Candice Ruiz 9 rounds + 2 MU (70lb KB).
Post rounds completed to comments.


Scale as needed:

aim for 10-20 rounds

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Austin Malleolo on today’s WOD – video [wmv] [mov]

Michelle Kinney on today’s WOD – video [wmv] [mov]

Not just for fitness but for dancing too - Angel

Not just for fitness but for dancing too - Angel

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