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13 May 2014 – “Abdominal Abdication of Edward the 7th, Wallice Simpson and Dog Biscuits”

13
May

13 May 2014 – “Abdominal Abdication of Edward the 7th, Wallice Simpson and Dog Biscuits”

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Warm-up:  W Alabama, 10 Burpees

Skill:  Review of Backsquat

Strength:  Backsquat 3,3,3,3 (Work up to a HEAVY 3)

WOD: “Abdominal Abdication of Edward the 7th, Wallice Simpson and Dog Biscuits”

100 Sit-ups

50 Kettlebell Swings (53/35)

80 Hollow Rocks

40 Kettlebell Swings (53/35)

60 Russian Twists

30 Kettlebell Swings (53/35)

40 Knees to Elbow

20 Kettlebell Swings (53/35)

20 Toes to Bar

10 Kettlebell Swings (53/35)

 

Cool Down: 25 Calories on the Assault Bike

 

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