10 September 2014 – “CrossFit Disco”

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Warm-up

Partner up!  3 Rounds: Perform 15 Light Kettlebell Swings while partner does 15 Burpees

 

Strength/Skill: Max Kettlebell Swings at the Heaviest Weight Possible

 

WOD:  “CrossFit Disco”

 

For TIME:

 

10-9-8-7-8-6-5-4-3-2-1 Clean and Jerks (95#/65#)

 

10-10-10-10-10-10-10-10-10-10-10 Ab Mat Sit ups

 

1-2-3-4-5-6-7-8-9-10 SDHP (Sumo Deadlift High Pull) (95#/65#)

 

 

 

Cool Down

 

Tabata Russian Twists (25#/10# Plate)

 

Tabata Toes to Pole

 

 

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