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WOD – Sunday, October 17, 2010

16
Oct

WOD – Sunday, October 17, 2010

Warm-Up: Close Grip bar hang, 10 kettlebell swings, Samson Stretch, 10 kettlebell swings, 10 push-ups, 10 kettlebell swings, 10 squats

Skill: Kettlebell Snatch Watch Jeff Martone Video courtesy of CrossFit.com:  [wmv][mov] (the second half of the video is the snatch).  The video fails to show rhythm, lock it out, and turn it back over for the next rep, fast and smooth.

WOD:

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Mike Cazayoux 5:15, Cody Hidler 5:15, Austin Malleolo 5:16, Rob Shaffer 5:16, Kristan Clever 5:29 (1 pood), Rebecca Voigt 5:51 (1 pood), Jason Ackerman 6:45.

Post time to comments.

Angel learning to time the kip.

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