3 July 2012 – “Kalimah!!!” Courtesy of Coach Logan

Warm Up:
2x Row 250m/20 air squats
Skill/Strength: Max effort pull ups (Pay Day Pullups!)
Skill:
Tabata Hold In Bottom PVC OHS
WOD: “Kalimah!”
Buy In: 60 Double Unders (80 lateral jumps/120 singles)
Then,
21-15-9
Barbell Overhead Lunge (95/65)
Kettlebell Swing (53/35)
Bar Facing Burpee
Cool Down:
50 AbMat Sit-ups

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