7/17/10

Kapolei Double WOD

10,9,8,7,6,5,4,3,2,1 of
KB Swings @ 2/1
Between each set of swings sprint 40m

5 Min Break Then

500 Double Unders with

Every Minute On the Minute 5 Burpees
Start with Burpees

OEF BDay WOD
Happy 23rd Sgt Whitmore, hope you had fun!

3 Rounds of 23 Reps

W-alking Lunges
H- ang Cleans 95/65
I- nch Worms
T- ire Strikes
M- ax Pullups
O-ne Arm KB Swing 35/16
R-everse Burpee
E-very Minute On the Minute 5 Burpees