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WOD – Tuesday, December 7, 2010

6
Dec

WOD – Tuesday, December 7, 2010

Warm Up:

Run 400m,

Burgener Warm-up [wmv][mov]
Shoulder Pass Throughs with PVC – Perform at least 20 pass throughs bringing your hands closer together every 4 reps.

Skill:

KettleBell Swing

WOD:

“Donkey Kong – modified”
21-15-9

Burpee
200meter run
Kettlebell Swing 1.5pood men 1 pood ladies (1pood = 35#)
200meter run
Box Jumps 20″
200meter run

*just run the 200meters once not 21-15-9

Donkey Kong…[wmv][mov]

Time:

10-20min

[prevpost=1118]

Curtis - BP'ing 1.1 jigapounds

Curtis - BP'ing 1.1 jigapounds

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