Friday, May 9, 2014


Big shout out to Connie on a 50# PR Deadlift of 173#

Arm/Leg Swings
Run 250m
2 rounds of:
10 Kipping Glides
10 KB Swings (light)
10 Wall Squats 

WOD
Sprints
250m Run, rest 1:00
400m Run, rest 2:00
Repeat for a second round
Scale down to 100m, 250m or Scale up to 400,550m

WOD
Conditioning
3 RFT:
10 Pull ups (start every round strict and then move to kipping)
15 Wall Balls 20/14#
20 One-hand KB Swings 53/35# (10/10, not alternating)
Rx+ = 5 Rounds
Day #9

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