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Friday, August 23, 2013

Workout of the Day #Crossfit #WOD- August 22

WOD August 22

Warm Up

2 Rounds

200m Run (.17)
20 Back Extension
20 Pass Throughs
10 Bike Stretches
 

Skill/Strength

3 rounds

10 Kettle Bell Swings  (20 lb)
 WOD
15 min Amrap
200m (.17) run
20 Kettle Bell Swings (I used a 20 lb weight)

Scoring:
200m = 20 reps
1 rnd = 40 reps
My personal score was 4 rounds PLUS 200 meters PLUS 10 kettle bells swings
total reps 190