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Saturday, December 30th

29
Dec

Saturday, December 30th

KHour WOD

3 rounds for time:
9 muscle-ups
21 kettlebell swings, 32/24-kg.
30 calorie row

Post time to comments.

New Year’s Weekend Schedule
Friday — Regular Schedule
Saturday — Regular Schedule
Sunday – 10am WOD, 11-12:30 OG
Monday –  10am-12pm Open Gym
Tuesday – Regular Schedule

18 Responses

  1. dtm

    Lower back was FUBAR this AM and had to bail on the planned WOD.

    10 minute continuous single-arm farmers carry w/ 24kg DB.
    Switching arms every 2 apartment loops.

  2. johanna

    feeling pretty good the last few days, so modified today’s wod at home:
    3 RFT:
    9 ring rows + 9 knee pushups
    21 KBS @16kg
    30 KB DL @16kg
    Time: 12:08
    felt good to move