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January 24, 2013

January 23rd

Conditioning

6 rounds for time of:

    10 Kettlebell Swings

    10 Kettlebell High Pulls

    10 Burpees

    200 meter run

------------------------------------------------------------

ADVANCED CLASS

Warmup:

    1.4 mile loop

WOD 1:

    100 Double Unders

    20 Wall Balls (20#/14#)

    20 Kettlebell Swings (70#/55#)

    20 Pistols

    20 Deadlifts (275#/185#)

WOD 2:

    12 - 9 - 6 reps of

        Chest to Bar Pullups

        Thrusters (M:  95#/135#/185#; W:  65#/95#/135#)

Group front squat thruster pic

 

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