- START WATCHING AROUND THE 1:25 MARK TO SEE THE KB STANDARDS FOR TOMORROW!
* ANOTHER BIG DAY OF HUGE ACCOMPLISHMENTS AT THE KOB! ANGELA GOT HER FIRST PULLUP AND NOT ONLY DID DAWN GET HER FIRST PULLUP SHE GOT 3 IN A ROW! THE IMPROVEMENT THEY HAVE MADE IS UNREAL.
- THIS IS FOR EVERYONE STICK W THE PROGRAM PUT SOME EXTRA WORK IN AND YOU WILL ALL BE DOING ALL YOUR GOALS SOON ENOUGH!
WARM-UP
EASY 400M RUN
KB SWING STANDARDS AND PRACTICE
SQUAT CLEAN AND HANG SQUAT CLEANS
DYNAMIC STRETCHES
STRENGTH
12 MIN TO FIND
1RM SQUAT CLEAN + HANG SQUAT CLEAN
ENDURANCE
AMRAP 10 MIN
400M RUN
20 ABMAT SITUPS
20 HAND-RELEASE PUSHUPS
WOD
5 ROUNDS FOR TOTAL TIME OF
200M RUN
10 VERTICAL KB SWINGS
15 BURPEES
REST EXACTLY 2 MIN BETWEEN SETS
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| RESULTS FROM 4/16/12 |
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