FRIDAY 110408 WOD

IT'S KETTLEBELL FRIDAY @ BRIGA!

Skill: Animal based movements

WOD

"Double Kettlebell & bodyweight Friday"

Do as many rounds as you can in 25 minutes of:

• Double Kettlebell swings (outside legs) 5
• Alternated Floor Press 5r/5l
• Umpas 5r/5l
• Double Press 5
• Reverse Lunge (rack or suitcase) 5r/5l
• Low rows 5r/5l
• Walkouts or Power wheel roll-outs

Great video of my buddy Mike Mahler at Zach's CrossFit Las Vegas teaching the proper technique of the Double Kettlebell Swings and Clean and Press outside the knees.

ENDURANCE TRAINING

4.2.1 Intervals

3+ horas antes o despues de tu WOD de Fuerza y Acondicionamiento
3+ Hours After CFE Strength & Conditioning WOD
Elige UNA de las siguientes disciplinas:
Choose ONE of the Following Sports:
Swim/Nadar, Bike, Run/Correr, C2
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!