1 April 2014 – “Russian Merry Go Round”



Warm-up: “Mini Annie”

25-20-15-10-5 – Double Unders / Ab Mat Sit-ups


Strength: PayDay Pull-ups (50 for Men/30 for Women, Must be filmed/judged by a Coach, Chin Over Bar, Full Extension at Bottom, Applies only once per member, Must be Unlimited/3X Member)


WOD:  “Russian Square”

AMRAP 20 Minutes

Lunge Step Around Square (set up cones in each corner) while carrying Kettlebell (53#/35#)

10 Russian Kettlebell Swings (53#/35#)

10 Goblet Squats (53#/35#)

10 Russian Twists (53#/35#)


Cool Down: 30 Burpees



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