Wednesday, February 13, 2013


Workout of the Day

3 100lb kettlebell swings every 30 seconds for 5 minutes.
-if 100lbs is too heavy, go lighter.  If American swings are too much range of motion, do Russian.  Most people will need to go lighter.

3 minute overhead hold 165lbs
300m row
2 minute overhead hold 165lbs
200m row
1 minute overhead hold 165lbs
100m row
-if you drop the bar you owe 15 burpees, so scale appropriately

"Hand Position" with Tony Blauer - video [wmv] [mov] [HD mov]  Tony is coming to CF ATL!
 CrossFit Defense Course, April 13, 2013.  Click the link to register.


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