Thursday

 

Screen Shot 2015-01-21 at 2.35.12 PM
The noon crew in the middle of burning off beers

WU
5 Min Run, Row, Ski or DU Practice
10 Min Med Ball Toss (1 Min Each x 2)
1/2 Length Inchworm>Up Dog > Down Dog
1/2 Length Sampson/Spiderman

WOD

Amrap 25  KB Mash-up w a Partner

400 M run: pacer
Max KB Single Arm Swings (ADV KB Snatch)
Max KB Head Cutters (ADV Single arm Swing Clean Thruster)

Alternate between the 2 KB exercises every round. Pick a Kettlebell that will be challenging for you for the long haul. Switch sides as needed.

Cooldown
Full Length Inchworm>Up Dog > Down Dog

Full Length Twisting Sampson/Spiderman

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