HAPPY BIRTHDAY AJA!!!!!!!!!!
KILLER 21
21 reps of the following 21 movements
Sit-up
Push-up
Wall balls
Lunges
Burpees
Squats
Pull-ups
Pistols (scaled as needed)
Box jumps (biggest box you can handle)
Ball slams
Dips (ring or bar)
Rowing (calories)
KB swings - 24kg
Double unders
GHD sit-ups
Hand stand push up
Turkish get ups (20% of bodyweight)
Back extension
Chin-ups
Sumo dead lift high pulls (kettlebells 24-32kg)
Squat hold
6 comments:
That was a great WOD! I felt the pukee feeling right as soon as I finished.
24:04
Happy birthday, Aja!
That was an enjoyable WOD!
29:15
32 kg KB
Muscle ups
D'oh! Sad I missed this one!
I've been installing hardwood floors in my house every night after work this week & my back is jacked up. Sucks getting old. I'll be back on Monday. Hope everyone has a great weekend!
Happy birthday, Aja!
Holy crap that WOD was horrible.
31:42
Wow...I would have liked to give this WOD a try. I probably would have passed out but I am here in Vegas.
32:52 I think I was an exact minute behind Matt. That was fun thanks and HAPPY BIRTHDAY AJA!!!
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