August 2 WOD

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An amazing turn-out for the first in our series of Nine In One classes! I want to thank everyone who attended for working hard and putting up with my voice -- or lack thereof. Hopefully, everyone learned something new and enjoyed themselves; I know, I did. Thank you and hope to see everyone again this coming Saturday, August 8th at 8AM. New moves. More fun. Get some!

Also, congratulations to everyone who stayed over and kicked ass during our first Dawg Daze workout! For those of you who missed it and are interested in the WOD, here it is:

Buy-in
Run 400 meters
Burgener Warm-up

WOD
"Football Gone Bad"

1-minute per station with a continuously running clock for three rounds of:
Thrusters 95/65
Box jumps 24/18
Double unders
Push ups
Calorie Row

*Rest 1 minute between rounds.

Everyone performed well and posted some great scores.

Aug 2 WOD

Buy-in
Run 400 meters
CFWU x 3

WOD
For time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Kettlebell swings  70/55
Sprint 92 meters*

*Run out the door and down to either corner of block and back.

Cash-out
10-15 minutes of kettlebell technique work with Coach Adam**

** Coach Adam knows kettlebells. Learn to be better with the bells. We'll be using them more often now, so pick his brain. Take some time to learn Turkish Get-ups, proper swings, cleans, and snatches.

Enjoy the rest of your weekend!

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| Posted August 1, 2009 5:24 PM

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