Burpees/Kettlebell Swings
| Wednesday, June 27, 2012 | Beginner | Intermediate | Advanced |
| Roll out | Outer Quad Roll | ||
| Warm | Jump Rope Complex Wrist Circles Elbow Circles Arm Circles Trunk Twist Bent over Trunk Twist Bow and Bend | ||
| Mobility | Angry Overhead | ||
| Skill | Kettle Bell Swing | ||
| WOD | 3 rounds for total time:Row 250 m
15 KBS – 26#/15# 10 burpees 30 sec rest
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3 rounds for total time:Row 250 m
15 KBS – 1 pd/26# 10 burpees 30 sec rest
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3 rounds for total time:Row 250 m
15 KBS – 1.5 pd/1 pd 10 burpees 30 sec rest
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| Cool Down | Static Stretch | ||
