Friday 12.09.11

Kettlebell Swings
SWOD: Weighted Chin Up 3-2-2-2-1.  If you're feeling it, set a new 1rm

Metcon: 5 rounds for time:
-10 Wall Ball shots (20/ 14#)
-12 Pull Ups
-14 Kettlebell Swings (heaviest possible)

Post weights and times to comments.
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3 comments:

  1. MattFriday, December 09, 2011 11:15:00 AM

    SWOD: 25x3,35x2,40x2,45x2,52.5x1
    METCON @ 70#KB/20#WB 13:28

    ReplyDelete
  2. JennaFriday, December 09, 2011 11:39:00 AM

    SWOD: 12.5x3, 15x2, 20x2, 22.5x2, 25x1
    Metcon: 13:01 @ 53lb KB

    ReplyDelete
  3. Steve LFriday, December 09, 2011 5:42:00 PM

    SWOD: 80 LBS (pr)
    METCON: 12:30 53 kb

    ReplyDelete

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