Jim McFarland - DB Split Clean at 60 (something) years old...Warm Up: CF East Warm Up
5 Pull Ups
10 Push Ups
15 Air Squats
20 KB Swings - light
(4 rounds)
Skill:
Turkish Get Up: How toSkill:
WOD: Pre-Festivus Kcal Burnout
Wall Ball 40-30-20-10 (M=20/w=14lb)
AB Mat 40-30-20-10
Single Arm KB Swing 40-30-20-10 (20rt/20lt...15rt/15lt...etc...) (M=24k/W=16k - Russian Swing)
Turkish Get Up 10 after each round (use same arm as finished Swings)
1 comment:
dang this was hard! Great workout to get the metabolism rockin'. The turkish-get-ups are what got me. 21:12
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