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Row – Swing – Burpee

By 10/14/2009No Comments

:startwod:

Warm Up (2 Rounds)

Run 250 Meters

(lap around building)

10 Pull Ups

10 Push Ups

Strength WOD

Push Press 5 – 5 – 5

Daily WOD

Row 1000 Meters – 10 Kettlebell Swings – 2 Burpees

Row 800 Meters – 8 Kettlebell Swings – 4 Burpees

Row 600 Meters – 6 Kettlebell Swings – 6 Burpees

Row 400 Meters – 4 Kettlebell Swings – 8 Burpees

Row 200 Meters – 2 Kettlebell Swings – 10 Burpees

72 lb Kettlebell Men / 53 lb Kettlebell Women

Core Work

100 Ab Mat Sit Ups

:endwod:

DSC01999DSC02001Flanagan High School Baseball Team.

Steven