Thursday January 29, 2015

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(Nate and Sharon mid WOD, looking like rock stars!)

Level 2 WOD:

Every minute on the minute for 20:
Odd: 12 Burpees
Even: 1 Rope Climb plus 5 Kettlebell Snatch (53,35)
**Do all KB Snatch on one arm, the next time you do it, use the other arm.

 

Level 1 WOD:

Every minute on the minute for 20:
Odd: 8 Burpees
Even: 3 Pull-ups plus 3 Kettlebell Snatch (20,18)
**Do all KB Snatch on one arm, the next time you do it, use the other arm.

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Level 2 MODs:

MOD 1: 10 Burpees, Blue Tape Rope Climb, KBS(35,20)

MOD 2: 8 Burpees, 3 Strict Pull-ups, KBS (20,18)

 

Level 1 MODS:

MOD 1: 6 Burpees, 3 Eccentric Pull-ups, KBS (18,10#DB)

**An eccentric pull-up – Jump or use a box to get your chin over the bar.  Then SLOWLY lower yourself down until your arms are straight.  Jump back up for the next rep.

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