1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

December 11th 2012

December 10, 2012

Karen showing her much improved front squat technique and flexibility.

Warm Up

-Run 800M

then,

Hip extension drills and clean drills

Power

Power Clean up to a 1RM, roughly 10 reps or less

WOD

7 rounds of:

-8 KB Swings

-6 KB Cleans

-4 KB Snatches

-1 minute break

*men use 24kg, women use 16kg*

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