20091214 – 05h30 – timed

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JM & Warmup (200club)

2xKB – #1 light, #2 non-so-light, #3 even-less-light (eg 12kg, 16kg, 20kg), #4 heavy (eg 40kg)

SnL #1 for 2min, SnL #2 for 2min, SnR #1 for 2min, SnR #2 for 2min (total 8mins)

SqG #1 2min, #2 2min, BwSq 2min (total 6mins)

PpL #2 for 1min, PpL #3 for 1min, PpR #2 for 1min, PpR #3 for 1min (total 4mins)

BrS, BrL, BrR, BrS, BrL, BrR, BrS (total 7mins)

Pullups (10 for girls, 20 for guys)

Sw2h, SwL, SwR, SwA (1min ea on #2), Sw2h, SwL, SwR, SwA (1min ea on #3), Sw2h 1min on #4 (total 9mins)

Weighted bridge with #4 for 1min