Monday September 12th, 2016
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Category: WOD

Monday September 12th, 2016

Today is Tiffany Castongia Birthday… Today is all about her! Enjoy!

Warm up-

43 Du’s

3 Rounds

3-Bar flip overs…or Strict Pull ups

5-HSPU or :15 HS hold

9-Renagade Rows

12-Air Squats


Spend 5-10 Minutes working on MU’s transitions or MU’s (Bar or Ring)

*if you are efficient at MU’s then work on sets of 2,3,4,5, or 2 Attempts at Max Effort

5×15 KB swings AHAP


For Time:

Buy in: 29 “A” KB swings 53/35 (The age she thinks she is)

3 Rounds

9- Wall Walks

12- HRPU

43-Ab-mat Sit ups

Cash out: 73 Burpees

Post WOD-

400m Farmer Carry (AHAP)

*Great Job to all teams who competed in the 2016 team series.  Lots of PR’s and amazing times were set.  We have a lot of amazing athletes at K3 and all your hard work is paying off! One more set of workouts in October and our team series will be complete…..Then 2017 OPEN training begins!!!!!!!!!!!!!!!!!!!!!!!!!





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