UD after Fight Gone Bad...
Warm Up:
(from CF East)
10, 8, 6, 5, 4, 3, 2, 1
Power Clean
Skill - Pull-up:
3 sets of 9 swings
or
3 sets of 5 regular Kipping PU's
WOD:
21 Double Unders
15 Heavy KB Swings (1 higher than your normal - M - 1.5 pood; W - 20-24kg)
9 Pilates Ball Ab Rolls
15 Med Ball Cleans (M=20 / W=14)
3, 4, or 5 rounds...
5 comments:
Back down out of the boonies from the lake house and now here in Atlanta for our final week in America. I did two days of 12 Days of Xmas in a row and just getting over the soreness. Locked in a deal to workout at Crossfit North Fulton about five miles from my house here. I'll be in there in the morning sporting my CFAI gear!
18:26 5 rounds with 32 kg kettlebell. loved the clean warmup
We Need INPUT!!!
There is a movement to change the Sat. class to 8:00 a.m. instead of 9:30 a.m.
IF YOU HAVE AN OPINION EITHER WAY, PLEASE BLOG so an informed decision can be made. Also, if daycare is an issue, please mention...if there is a need, we can do 8:30 a.m. (when daycare opens).
THANKS!!
Tina
Thanks Tina! We are looking forward to hosting a class at whichever time works best for the entire clan.
Earlier the better - 8 am on Saturday would be great. Or 8:30 but 9:30 just seems to take the middle out of Saturday for bike riding etc. richard
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