Push Jerks
Pull Ups
Kettlebell Swings
WOD Blog |
3 rounds
10 Power cleans 10 Wall balls 250m Row Donkey Kong
21-15-9 Burpees Box jumps Kettlebell swings For those of you who ordered the 31 Heroes shirt, they've finally arrived.
Here are the list of names of shirts I have. Meghan,Eric b,Zulma C, Joynier, Allison, Nicholas F, Mary F, Nancy A, Don A, Chuma. Come and get em! work on high box jump. 4 Rounds- 3 Front squats 20 Jumping lunges 10 High box jumps 15 Kettlebell swings 3 Rounds
7 Handstand Push Ups 15 Hang Power Snatch 20 GHD Sit Ups 400m Run Don't let it turn into a cluster!
4 Rounds 15 Burpees 7 Power Cleans 5 Squat Cleans 3 Thrusters 200m Run 3 rounds
15 Box jumps 15 Overhead squats 250 Row 15 Kettlebell snatches 15 Chest to bar pull ups Sorry for the delay Nick. =0)
3 Rounds 50 Double Unders 20 Kettlebell Swings 20 Ring Push Ups 15 Wall Balls 10 Rounds 5 Pull Ups 5 Burpees |
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August 2015
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