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13 June 2012 – “Station Rotation”

14
Jun

13 June 2012 – “Station Rotation”

Warm-up

Run to West Alabama and back

10 Air Squats

10 Push ups

10 Lunges

 

Strength/Skill

3X5 Backsquat

 

WOD – “Station Rotation”

2 Rounds of 8X1 Minute of Station Rotation

Station No. 1 – GHD Back Extentions

Station No. 2 – Burpees

Station No. 3 – Box Jumps (THIS IS THE ONLY THING YOU COUNT)

Station No. 4 – Rope Climb/Rope Raise

Station No. 5 – 1 Arm Kettlebell Push Press (Alternate Arms Each ROUND/1st Round with Right Arm/ 2nd Round with Left Arm)

Station No. 6 – Ab Mat Sit-ups

Station No. 7 – SDHP with Kettlebell

Station No. 8 – REST

 

Optional Cool Down

50 Hanging Windshield Wipers (from the Pullup Bars)

 

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