November 6 2012

I’m saving my fireworks for an American victory tomorrow. After my neighbor’s week of 11 pm fireworks, I will be celebrating a Democratic win at 5 am Thursday morning. I can still dream….

WOD: “BELLS BABY”

20 double KB steps ups 20″ @ 20/12 kgs 30 seconds rest

x3

20 KB renegade rows w pushup @ 20/12 kgs 30 seconds rest

x3

10 one arm seated KB press (each arm) @ 20/12 kgs 30 seconds rest

x3

20 Russian KB Swings 32/24 @ 20/12 kgs 30 seconds rest x3

For Time

Finisher:

10 lunges, 10 back extensions, 10 KB sit ups 12/20

AMRAP 4 minutes

 

Now let’s hope he stops smoking in his second term…


Comments

  • Melissa — November 6, 2012

    Wod – 20:19 ouchy ouchy ouch ouch goodness

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