100805

8/4/2010

Thursday
Warm Up:
400m run or 500m row
Using light weight:
10 Russian kb swings
5 one arm kb swing, R and L
5 kb pass around the waist, R and L
5 figure 8's around legs, R and L
10 sit ups
10 supermans
10 Pass Thrus
15 Overhead Squats

WOD:
For Time:
Run 1200 m
63 kb swings, 1.5/1 pood
36 pull ups
Run 800m
42 kb swings, 1.5/1 pood
24 pull ups
Run 400 meters
21 kb swings, 1.5/1 pood
12 pull ups

Graham Holmberg 16:59, Annie Thorisdottir 17:53. Post Time to comments.

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