10-9-8….1 of:
Shannon
Kettle bell clean and jerk, (16/24) each arm.
Kettle bell walking lunges (prison rules)
Warm up:
400 meter run
50 double unders/ 200 singles
Kettle bell c&j skill work
Wod Specific warm up:
3 rds not for time of:
10 lateral lunges
10 kb sit ups (total)
5 kb c&j each arm (light to workout weight)
Karen 16:52 (8)
Brian 12:03 (16) 1/2
Lydia 12:20 (8) 1/2
Tracy 20:17 (mod)
Sophie 14:32 (8)
KK 14:34 (8)
Dan 17:58 (12)
Melissa 9:40 (mod)
Smiley 18:49 (24)
Anthony 15:04 (24)
Jim 28:24 (12)
Yess 18:54 (8)
Shaira 18:04 (12)
Stacey 22:43 (16)
Alan 16:14 (16)
Phil 18:21 (16)
Des 22:03 (12)
Andy 19:43 (12)
Trevor 16:29 (24)
Brook 11:02 (mod)
Max 20:52 (16)
O-Lift:
Anthony
Brett
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