WOD 12/10/13

WOD 12/10/13


*Please "Check In" when you get to class. Thank you!


WOD

EMOM for 15 Mins of:

Choose RX or RX+ (You have to stay with your choice the entire workout)

RX

10 Sit Ups 

5 Russian Kettlebell Swings (70/55)

10 Jump Squats

RX+

10 Strict Sit Ups (hands stay on head)

10 Russian KB Swings (70/55)

10 Jump Squats

*If you do not finish a round within a minute the penalty is below in the "finale." If this happens, stop where you are at in the round and start over when a new minute hits. You just forfeit that round. Now there is some strategy to forfeiting a round and taking the penalty later if extra rest is needed.

Finale: After the 15 min EMOM, complete 100 DU's or 200 Singles. Here's the catch...for every round you do NOT complete in the minute, add 50 DU's or 100 SU's to your total requirement. Ex: Did not complete 3 rounds in time-200 SU + 300 SU = 500 SU                                                                                                      100 DU + 150 DU = 250 DU


Great Russian KBS tips by the expert Jeff Martone