Wednesday, September 9, 2009


800m Row or Run
25 Knees to elbows
25 Push ups

14 KB Swings - 1 Burpee
13 KB Swings - 2 Burpees
12 KB Swings - 3 Burpees
11 KB Swings - 4 Burpees
10 KB Swings - 5 Burpees
All the way to...
1 KB Swing - 14 Burpees
TOTAL 105 KB Swings and 105 Burpees

1 comment:

  1. Not a member (live in DuPont) but saw you guys at the Nugent's BBQ. Been following your site and really like the WODs you post and have done a few already in my garage gym. This Descending KB swing/Ascending Burpees was a freakin grinder! I did the 1st half in 7:12, and the last half in 11:00! I guess I'm much better with the KB (strength/power) than I am with burpees (cardio). Keep the awesome WODs coming; between you, the main site, and SnoRidge, I can't go wrong!