Sunday, November 18, 2012

Monday

Dumping the bar safely, do's and don'ts.

 Practice dumping the squat until you can get out from under it. 4 sec.


How to dump 500 pounds. (!) 17 sec.



LIFT
Back Squat 5RM

WOD
4 Rounds For Time:
10 kettlebell swings
5 burpees
10 kettlebell  swings
Row 500 m

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