Monday – 022811 – Squat, KB Swing, Row

Fixing John's starting position...

Warm-up:

21 Jumping Back-squat Thrusters
21 Jumping Jacks

Squat:

3-3-3-3-3

On the minute, do 30 KB Swings (72/53). Rest one minute. Repeat for five cycles with a continuously running clock. You have one minute to complete all 30 swings before you must put the KB down and rest for a minute. For every minute that you are unable to complete 30 swings, add 500 meters to your total row penalty. So, if I am able to complete 30 swings in all but the last minute, I will finish the workout and immediately go row 500 M. If I miss 2 rounds, I will row 1000 M.

Post thoughts and number of penalties to “comments”.

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