6/10/13 WOD

summer of strong pic

The Summer of Strong officially starts today! (Yeah, the picture needs a little work…)

Strong work: Back Squats 3×3.  Now that most of us have a recent 1RM from Wednesday, use that and shoot for @ 80% of that number. All three sets are the same weight.

WOD: for time…

  • 50 Kettlebell Swings, 24/16 kg 5 AbMat Sit-ups,24/16 kg
  • 40 Kettlebell Swings, 24/16 kg 10 AbMat Sit-ups, 24/16 kg
  • 30 Kettlebell Swings, 24/16 kg 15 AbMat Sit-ups, 24/16 kg
  • 20 Kettlebell Swings, 24/16 kg 20 AbMat Sit-ups, 24/16 kg
  • 10 Kettlebell Swings, 24/16 kg 25 AbMat Sit-ups, 24/16 kg

The kettle bell is held against your chest for the sit-ups.

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