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

October 2nd 2013

October 01, 2013

Warm Up

Every 30 sec. for 5 minutes complete 10 Double Unders.  If you are consistent enough, attempt 15 or 20.  Consistency is key!

then,

3 rounds of:

-Bottoms Up KB Squat (hold the KB inverted, bottom up, elbow underneath the bell maintaining balance of the bell while squatting) 5 reps per arm (16kg/12kg)

-L-Sit 30 sec.

WOD

6 rounds of:

-400M Run

-25 Burpees

Advanced Athletes

-High Hang Snatch 5RM, 4-5 working sets

-Clean 1st Pull+Hang Clean Pull (above the knee)+Clean (2+2+1)

-BTN Push Press 3RM, 4-5 working sets

then,

5 rounds of:

-400M Row

-1 min. Max Reps Double Unders

-1 min. break

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