Rowing those Kettlebells!

A busy day in the little CrossFit gym in Tallahassee!

Today's WOD:

21-15-9 Kettlebell Swings

Row 800m after each set for time.

Warmup:

  1. 30-sec Samson Stretch
  2. Run 400m
  3. Overhead Squat
  4. Abmat Sit-up
  5. Kettlebell Push-up
  6. Pull-up
  7. 30-sec L-Sit

4 rounds of 8 reps.

Results:

  1. Sean - 11:32
  2. Mike - 12:19
  3. Clarence - 14:09
  4. Liz - 15:16 scaled
  5. Shaun - 13:00 scaled
  6. Stephen - 13:34 scaled

 

Pictures really do say a thousand words!

 Nick is still keeping the linear progression going with the Starting Strength program.  Way to go Nick!'

Finally, the last guys put in a stellar performance, and it was Stephen and Shaun's first post-Foundations WOD!  Way to set the standard guys!

Greg KeeterComment