WOD: 11-20-13

by: Gino Escalante in: WODs
19 Nov



Strength:  18 mins to find:

3RM Thruster

9 min AMRAP of:  Kettlebell Press Complex:

5-6 Kettlebell Press
3-4 Alternating Kettlebell Press (each arm)
5-6 Kettlebell Push Press

1: 6 min AMRAP of:

20 Kick Outs
10 Box Jumps (24/20)
10 Burpees

2: 2 rounds for time of:

20 Burpees
20 Toes to Bar
20 Box Jumps (24/20)

6 min cap


Just like that…

By the end of the day today, we will be officially half way through our second strength cycle.  The work we have been doing with the kettlebells will keep on coming, but next week we will be restarting the 5-1-3 cycle.  Dress yourselves accordingly because another PR storm will be headed our way soon.

That is all,





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