24 June 2013

Tuesday & Wednesday, 25 & 26 June 2013

**Sorry, I switched the sled drags and 5 Min KB strength, the schedule below is correct now**

Sizing chart for the shirts is below.  If you already put your order in and need to change sizes, please let me know ASAP.

A Group:
Warmup:
3 Rounds
- 50 jump ropes
- 5 light KB swings
- 5 Sumo Deadlift High Pull

Strength:
3 x 50m Sled Drags

WOD:
10 Rounds for Time
- 10 KB Swings 53/35
- 30 Sec Rest

B Group:
Warmup:
3 Rounds
- Run 100m
- 5 Pushups
- 10 Squats

Strength:
5 min max KB Snatch
*Goal is to not set the KB down for the entire 5 minutes.  Also reps should be evenly distributed between arms.

WOD:
6 Rounds for Time
- 200m Sprint
- 20 Burpees


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