20090810 – 07h00 – Women’s Day class

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JM & WarmUp.

The Rammstein II

Stations: SW,C,P/PP,SN,step-tapouts,bear-walk,swingups/pullups,O/H SQ (optional strap for balance),DBL KB stepups on the middle bench

round 1: 30s per station. work 4 rest 1. 3 sets. rest 30s, skip 2mins, rest 30s

round 2: 45s per station, 3 sets. rest 45s, skip 3mins, rest 45s

round 3: 60s per station, 3 sets. rest 60s, skip 4mins, rest 60s

 

SW,bridge,SW,skip – 32kg, 30s on each – 3 sets

repeat on 36kg, 45s on each, 3 sets

repeat on 40kg, 60s on each, 1 set

 

bridge 3mins to finish

 

Thanx to all who participated and donated – money collected will got to POWA