9.7.2018

WOD must be done by Monday. Besides the regular hours tomorrow you can come in at 8 AM on Saturday, 6:30 AM on Monday, or 5:45 PM on Monday to complete the WOD. If you need special accommodations, please let me know.

2018 Lockdown
WOD #1

4 Rounds
50 Double Unders
25 KB Swings
500 Meter Run
*Partner 1 will complete a full round then tag partner 2. Partner 2 will complete full round.*

Level 1
Singles
KB = 35/18
Level 2
Doubles
KB = 44/26
Level 3
Doubles
KB = 53/35

Standards:
Double Unders: The rope must pass completely under athlete twice for the rep to count. If the rep hits the front of the feet on the second time around then that rep will not count.
KB Swing: These will be American Kettle Bell Swings. Athlete must finish each rep with the knees and hips fully extended and the head must come completely through the window of the arms with the kettle bell ending above the head. The standard must be met to the best of the athletes physical ability.
NO DROPPING YOUR KETTLEBELL! KETTLEBELL MUST BE SET DOWN BEFORE BEGINNING YOUR RUN.

WOD is one and done. You will only have one judged opportunity to complete it.

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