January 21, 2013 ‘The 1 Arm Russian’

Strength

5 x 5 Strict Press 1 set 50% 1 RM, then up 10% or 10lbs each round

Example:1 rep max is 100# do 50#, 60#, 70#, 80#, 90#.

WOD 5 rounds

20 1 Arm Russian Kettle Bell Swings (10 per arm) 53/44/35/26

20 Bicylces (2ct)

200m Run

Core

50 Hollow Rocks (you will rock back and forth in Hollow Rock)

50 Sledgehammer Blows (25 Each side)

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