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24 June 2013

24
Jun

24 June 2013

Warm Up: jog to Audley, 1 minute plank hold, jog to Audley, two minute plank hold.

Strength/Skill: With partner: tabata air squats (hold in bottom) and then switch with partner for tabata deadlift (standing for the 20 sec.)(185/135)

Must get at least 8 air squats during 20 seconds of work. 5 burpee penalty for any round less than 8 air squats or any dropped bar.

WOD:

4 rounds

20 KB Swings (53/35)

20 Sit Ups

20 Double Unders

AWOD:

15 Minute

Row 1500

30 Plyo Push Ups off Slam Ball

Max KB Swings (70/53)

score is total KB Swings

6-24-2013