Announcements: West Point WOD for Warriors - sign-up at: http://w4w-wp.eventbrite.com/
We will meet in the '62 Room today.
Equipment needed: 1 x medicine ball per person; 1 x kettlebell per person; you can certainly use a dumb bell instead of kettlebell to get the right weight
Warm-up and instruction: We still start off with a brief demo of each of the movements and give everyone a chance to practice each. We will spend 10 minutes with the demo/warm-up. We will split the group in half and Adam will demo/coach pull-ups & weighted pull-ups; Matt will demo/coach kettlebell swings and goblet squats.
10 x strict pull-ups
Run 2 x Comm's Loops (approximately 800 meters)
15 x weighted pull-ups (20/14)
20 x goblet squats (53/35)
25 x kettlebell swings
Run 2 x Comm's Loops
30 x hand-release push-ups
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