When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Wednesday, November 30, 2011

Good Flow

Stress happens when there is disharmony between head and heart.
~ Johan Boswinkel

Warm up
Range of Motion
Bootstrappers
Inch worms

KB WOD
A1: Front squat (Dbl) 12kg 4 sets, 5 reps
R 60

2 sets, 10 reps
B1: Pull ups 5 kip/5 chin up strict
B2: Clean & press (Dbl) 12kg
R 60

3 RNDS, 30 seconds each movement
C1: KB OHSwing 16kg
C2: Ball Slams 16#
C3: Burpees (yeah!)
C4: Figure 8 to Hold

Skill: 1 Arm Swings 24kg

Love this workout ;). Great flow. Nice strength piece in front. Good transitions.

RidgeRebels - Rowing Crew
C2 Holiday Challenge
3519 15:28 - Happy with the output @ 33.

Decided to count all meters ;) rather than let the extra 10-20 slide, it will add up!
A little sore from the last couple of days of rowing, but it feels good. A nice so that means good work.

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