8.16.2011

HOT SPOT

Warm Up: Rowing Intervals

For Time:
1 mile Run
200 KB Swings* (50/30)

*There is a 6 Burpee Penalty everytime the KB stops swinging...

then, after max recovery...

Find your 1RM Clean and Jerk

"The BOX is going live..."

Post all scores/times/reps/loads/modifcations to comments.

6 comments:

Phil said...

28:15 RX

JRiddle said...

21:15 w/20# KB swings

Haddock said...

25:43? RX

Selena said...

15:4? My mission was as little burpies as possiable!

Selena said...

30lb KB

Ryan said...

I teamed up with Mr. Bucknam swinging the 40 lb KB- I finished around 28 minutes. Finished mile in around 6:35.

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