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WOD, Saturday, October 16, 2010

15
Oct

WOD, Saturday, October 16, 2010

Warm Up:

10 box jumps, 10 wall balls, 10 burpees

Bergner

Skill:

Kettlebell swings

Kettlebell swings [wmv][mov]

WOD:

“the conrad” – donovan
5 rounds

50 squats
30 sit-ups
10 kb swings (2pd/1.5pd)

Time Frame:

12-18min

Bob - at full extension

Bob - at full extension

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