WHITEBOARD – 9 November 2012

Workload:

4 Rounds of:
200m Shuttle (100m out, 100m In)
*Rest 30s & Repeat

Immediately after perform:

5 Rounds of:
10 Goblet Squats (100/70lb Kettlebell)
20 Push-ups

*Rest 3 Minutes then perform:

4 Rounds of:
200m Shuttle (100m out, 100m In)
*Rest 30s & Repeat

Immediately after perform:

5 Rounds of:
1 Rope Climb
20 Kettlebell Swings (55/35lb FULL Extension)

Notes: After your last shuttle run right into the cross training room and perform the 5 rounds with little rest.  You have 3 minutes to rest after the first block of shuttles & training.  Post questions in regards to the workout. 

Have fun.

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Comments
3 Responses to “WHITEBOARD – 9 November 2012”
  1. dara says:

    So happy I missed this post and am stuck in a hotel
    did 800m intervals and then goblet squats and push ups just by chance.

  2. Dedik says:

    WOD Completed. knocked the goblet squat weight way down and did the kb swings with the 60#

    …I missed the memo of a recovery day. (i didn’t miss it, I’m just an idiot.)

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