Announcements - we will meet in the '62 room - please grab a kettlebell and medicine ball and incorporate it into your warm-up! DRINK WATER - this one is a nasty one!
Equipment required - 1 x kettlebell per person (or dumbbell) and 1 x medicine ball; please help set-up 6 x sets of rings when you arrive.
Warm-up and instruction - we will split the group and give everyone a chance to practice
Matt will teach and coach kettlebell swings & goblet squats (Caleb McD is back-up)
Adam will teach and coach ring push-ups & weighted sit-ups
WOD starts NLT 0550
Bell Ringer (-)
21-15-9-15-21 reps of:
Kettlebell swings (53/35 lbs.)
Goblet squats with kettlebell
Ring push-ups - rings set about 6 inches off the ground
Weighted sit-ups (20/14 lbs. med ball)
Compare to: 29 AUG 2012
NOTE: Scale as needed - you can substitute hand release push-ups for ring push-ups and use lower weight for KBS and squats.
NOTE2: We may need to stagger start based on the number of folks who show up. Big crowd we might need to start half at KBS and other half at ring push-ups. After a few minutes, it will work itself out.
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