Wednesday, July 23, 2014

Trouble with the double unders during the WOD on Monday? Join double under master Joe Chen for a free double under seminar TONIGHT at 8:30pm!
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Fitness & performance:
50 pull ups for time
 
Fitness:
AMRAP 12:

• 2 kettlebell swings, 24/16
• 2 wallball shots, 20/14
• 4 kettlebell swings, 24/16
• 4 wallball shots, 20/14
• 6 kettlebell swings, 24/16
• 6 wallball shots, 20/14

*Continue to add two reps to each movement until the twelve minutes are complete.
Performance:
AMRAP 12:

• 2 kettlebell swings, 32/24
• 2 wallball shots, 20/14
• 4 kettlebell swings, 32/24
• 4 wallball shots, 20/14
• 6 kettlebell swings, 32/24
• 6 wallball shots, 20/14

*Continue to add two reps to each movement until the twelve minutes are complete.
 
Finisher: time to work on goats