01/16/11

by Justin Brickman | Jan 16, 2011 | Uncategorized | 3 comments

10:30 Supplemental strength
Box Squats 2-2-2-2-2-2-2-2-2-2
regular/band or chains depending on you progression

11:30 CF Group WOD
#1 30 KB Swings (Go heavy)
*You have 1 minute to get 30 KB swings.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.

#2 Death by 10 meters with a twist
Alternate between forward and backwards runs.
Post loads, swings and rounds to comments:

3 Comments

John B on January 16, 2011 at 1:31 pm

Who is that who’s apparently in the witness protection program? Gunny?
Mummy on January 16, 2011 at 2:38 pm

MMMMM….nice ass!
Gunny on January 16, 2011 at 7:47 pm

There is something extremely fun about squating with chains hanging off the bar ends. Grrrrrrrrr baby.

WOD 1
45 lb 30-30-26-25-21

WOD 2
15 rds