Tuesday, Jan. 7, 2013

010713 WOD

A. Alternating Tabata 4:00

Kipping (no pull)

Double-unders

B. Snatch

8:00 EMOM

1 x high hang snatch pull

1 x high hang full snatch

1 x above knee full snatch

Focus on technique, hitting positions, speed under the bar; no greater than 95/65 will be allowed

C. For time:

600-meter run

15 ring dips

30 American kettlebell swings (53/35)

400-meter run

10 ring dips

25 American kettlebell swings

200-meter run

5 ring dips

20 American kettlebell swings

>> On-Ramp

For time:

400-meter run

15 parallette / box / bar dips

25 Russian kettlebell swings AHAP

200-meter run

10 dips

20 kettlebell swings

100-meter run

5 dips

15 kettlebell swings