700 E Elm Ave, Suite A
La Grange, IL 60525
(312) 666-7317

7/15/15

July 15, 2015

Young woman stretching her back after a heavy kettlebell workout in a gym

 

Warm Up: Row 500 then 3 Rounds of…

10 Ball Slams

10 Dips

Mobility

 

Skill: 3 Rounds of…

10-12 Strict Pull Ups

 

WOD: Hectors B-Day WOD!

2 minute AMRAP performed 7 times with a 30 second rest in between

15 KB Swings 55/35

36 Double Unders or 72 Singles

* Each completed set of movement counts as 1 point*

**ex. 15 completed KB swings is 1 point, 36 completed double unders is 2 points, the next set of 15 KB swings is 3 points, etc. until 2 mins is up then rest 30 seconds before the next 2 minute AMRAP**

 

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