WOD - 10/14/13

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Monday

Skill: KB Swings

Strength: 6 RDS Tabata each

* Stay at one station until you complete all 6 RDS. Rest one round between sets.  

Example - 20 seconds of work. 40 seconds of rest. 20 seconds of work 40 seconds rest.... 

  • Back Squat
  • Bent over Row (or TRX row if you are having trouble with flat back)

WOD: 4 Rounds

  • 40 Double Unders
  • 30 Swings (53/35)
  • 20 Wallballs
  • 10 Pull-ups