20090724 – 05h30 – 3’s & 4’s

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JM & WarmUp

Trifecta: SN(L) 30s,SN(R) 30s,C(L) 30s,C(R) 30s,SW(L) 30s,SW(R) 30s – 16kg -5 rounds with a 1 min rest between rounds

Slight modification: SN(L),C(L),SW(L),SN(R),C(R),SW(R) – 16kg – 3 rounds with a 1 min rest between rounds

Abs: Getup situps…racked and overhead

Quadfecta: SN(L),C(L),P/PP(L) 30s,SW(L),SN(R),C(R),P/PP(R) 30s,SW(R) – 20kg

QuadMod: SN(L) 30s,SN(R) 30s,C(L) 30s,C(R) 30s,P/PP(L) 30s,P/PP(R) 30s,SW(L) 30s,SW(R) 30s – 24kg