WOD 7/27

July 27, 2011 | Posted in Daily WOD | By

WARM UP:Run 400 Meters
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

WOD: For Time:

21 Pull-ups
21 Kettlebell Swings 53/35 lbs
21 Sit-up (abmat)s
6 Burpees
15 Pull-ups
15 Kettlebell Swings 53/35 lbs
15 Sit-up (abmat)s
12 Burpees
9 Pull-ups
9 Kettlebell Swings 53/35 lbs
9 Sit-up (abmat)s
18 Burpees
3 Pull-ups
3 Kettlebell Swings 53/35 lbs
3 Sit-up (abmat)s
24 Burpees

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