7 Nov 10

DER HOF

Warm up: Various KB exercises
2x16kg swing x15/clean x10/snatch 2x10
32kg snatch 2x14(7l/r)
2x16kg snatchx15
32kg c&j x10

Work out:
Back Lever tuck hold 2x10sec
Front tuck pull up 3xmax rep

HSPU practice x4 (half reps)
Ring L-Sit hold -max hold
x3

4 rounds
100m run
24kg kb swing x10
100m run
pull up x5
push ups x15
8:25 (miscounted rounds: rx for 5 rounds)