21-15-9
Power Clean (60kg)
Kettle bell Swing (24kg)
Handstand Push up
Heard some great grunts and groans on this one!
A new study, published in The Journal of Physiology, shows that short bursts of very intense exercise — equivalent to only a few minutes per day — can produce the same results as traditional endurance training. Check it out!
http://www.sciencedaily.com/releases/2006/09/060918142456.htm
4 comments:
14:XX
Good WOD. Great programing. Another great Sunday in the box, great
Solid work, Ryan!
Nice job on the kipping HSPU.
Ahhhhhh HSPU - damn it I wish I was back home in the box already! Today was a lot of walking, and that was about all :0( Hard to do CF when noone has the same love, but Jasonfound some guys to do drunken sword fighting with so I guess it was a good day.
Druken sword fighting is awesome!
This WOD was hard and heavy, but everyone pulled through and showed this WOD what's up!
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