05-17-13 Friday WOD

Warm Up
30 reps each exercise – any order
Squat, Push up, Pull up, Bicycle crunch, Cat / Cow

Skill
KB swing – and find the proper weight for the WOD

WOD
8Min AMRAP, increasing by 3: 3,6,9,12,15,18,21…
KB (55/35)
WallBall (20/14)

After Party
125m ROW Sprints – 4RFT
record each time on the board

Tags: amrap, bicycle crunch, bicycle crunches, Birdtown lakewood, BodyWeight, bodyweight exercise, bodyweight exercises, cat, cleveland, cow, Fitness, HIIT, kb swing, kettlebell, lakewood, ohio, pull up, pull ups, push up, push ups, row, sprint, squat, squats, wall ball, wallball, WOD, Xfit