Tuesday, August 25, 2015

Day 109

The average age of a homeless person in America is 9 years old. Nine! (that is why the WOD is themed with “9’s”). That is including everyone, adults, teens, etc… Please, please help the cause by donating to this link Kettlebells4Kids and Horizons for Homeless.

A. MetCon (AMRAP)

“Kettlebells for Kids”

AMRAP 9 of:

9 KBS (53/35)
9 Burpees
9 KBS (53/35)
9 Box Jumps (24/20)

rest 10 minutes

B. Run

15 minutes at moderate effort

C. Strength Accessory Giant Set

c1. 5×10 Close Grip Bench Press
rest 30s
c2. 5×10 1-arm Bench Support DB Row (10 reps each side)
rest 30s
c3. 5×10 Cable Pull Throughs
rest 60s

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