30 June 2010
WOD
4 rounds KB Swings 40 seconds AMRAP, 1 minute rest between rounds 55M/35W
4 rounds 40 meter farmers walk 1 minute rest between rounds 2x70M/55W
4 rounds Sledgehammer swings 40 sec AMRAP, 1 minute rest between rounds
4 rounds med ball push press for height 12lb 8 reps
1 Round Neck - laying on a bench on your back you wil perform 30 sec of each with no rest between exercises. 1. lift your head as back and forth as though you are shaking your head yes. 2. Rotate you head 180 degrees right to left and back. 3. Rotate your head side to side touching you ears to shoulders. Keep your head up for the whole 90sec
3 rounds walking pushups (alligator pushups) 30 sec AMRAP 1 min rest between rounds
4 Rounds Knee to elbow 15 reps 1 min rest between rounds
4 rounds walking russian twist 10 reps with 12 lb med ball 30 sec rest between rounds
4 weighted hollow rocks (hold 20lb med ball in hands) 10 reps 30 sec rest between rds

Courtesy Jon Carlock