080702
WOD:
“The Sandman”
In the Sand, complete Two (2) rounds of:
- 50 Squats
- 20′ Forward walk, kb swings
- 20′ Side step kb swings
- 20 Pull ups
- 20m kb *bear crawl (using 2 kb’s)
- 50 Squats
Men: 24kg kb
Wmn: 15kg kb
*bear crawl - Start on push up position above kb’s. Take one kb swing to forward position while maintaining balance and strict plank position above stationary kb. Shift weight to forward kb while dragging your body forward without the assistance of your legs. Knees must remain straight through out the exercise.
The 20m/60 ft. must be covered. Once you have completed the distance continue with exercises.
Have Fun!
080630
WOD:
Four rounds for time:
- 10 Pull ups
- 50 KB Swings
- 20 Push ups
Post times and loads.