4-29-14

Warm Up: – 400m medball run

30 wall balls

“Burgener” using 5’s

Skills: – G1: 10 min rope climbs

G2: 10 min pistol practice

WOD: – “Swing this, Jerkface !”

4 rounds for time: each kb swing = 1 sec

Final time will be decreased by total kb swings/sec

P1: 10 C&J @ 

M: 145/115/95

F: 105/85/65

P2: AMRAP kb swings

Switch when P1 completes 10 C&J

When P2 completes 10 C&J, finish 

with a 200m partner run.

Share