WOD 06/23/14

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Pre-WOD (Skills/Strength):
4RDS @ 80-90% 1rm BS
3 Front Squats
6 Back Squats
On a 3min Interval (0,3,6,9)
** This is the last week of build-up. De-load next week.

WOD:
Complete 150x KB swings (Russian or American)
Top of every minute stop and perform 8x sit ups and 8x air squats then continue KB swings.

Post-WOD (Challenge/Cool-down):
Tabata High Plank (2-4 push-ups during each 10sec rest)

One thought on “WOD 06/23/14

  1. Complete 150x KB swings (Russian) @ 24KG
    Top of every minute stop and perform 8x sit ups and 8x air squats then continue KB swings.

    8:58

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