15.09.2010

WOD

WARM UP: ROW 2000mt  Pace >2'/500mt

THRUSTER @ 20Kg BARBELL  10-9-8-7-6-5-4-3-2-1

Then, using a double 24Kg KB:

30mt FARMER'S WALK
30 KB PUSHUPS (3d and 4th round do KB DIPS)
30mt RACKED KB WALK
30mt KB BEAR WALK (2nd and 4th round alternate with WALKING LUNGES with KB in suitcase position)
30mt RACK&OH WALK (1-KB OverHead 1-KB on rack, switch arm every round)

Total 4 Rounds, Rest 2' between every round

6' STRETCHING

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