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Components

Single Arm Kettlebell ...

Evil Wheel

Metcon

Settings

WOD

12/03/2015

CFG warm up

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Single Arm Kettlebell Press (6-6-6)

Evil Wheel (3x10)

Metcon (Time)

4 Rounds for Time
20 Calorie Row
25 Double Unders
20 Step Back Lunges

Rx+
4 Rounds for Time
30 Calorie Row
60 Double Unders
30 Jumping Split Squat

Mobility

Ankle Wall Stretch/Glute Smash/Figure-4 Stretch

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, December 03, 2015

Leaderboard

Men's Single Arm Kettlebell ...
Marc Bauer	07/16/2015	1 x 6 @ 88 lbs
Chris Cervantez	02/15/2016	1 x 6 @ 70 lbs
Jeff Wann	12/03/2015	1 x 6 @ 53 lbs

Women's Single Arm Kettlebell ...
Sara Rybacki	05/27/2015	1 x 6 @ 35 lbs
Lauren Sakiyama	07/30/2015	1 x 6 @ 35 lbs
Gina Wann	08/12/2015	1 x 6 @ 35 lbs

Male Athletes

1

Marc
Bauer

5:00 AM WOD

1 x 6 @ 70 lbs

2

Chris
Cervantez

5:00 AM WOD

3 x 6 @ 53 lbs

did 70x6 Rt arm, Lft arm only did 2

2

Dan
Shaffer

6:00 PM WOD

1 x 6 @ 53 lbs

2

Jeff
Wann

5:00 AM WOD

1 x 6 @ 53 lbs

3

Jacob
Gaines

5:00 AM WOD

1 x 6 @ 44 lbs

3

Jacob
Blasi

6:00 PM WOD

1 x 6 @ 44 lbs

3

Private

5:00 PM WOD

1 x 6 @ 44 lbs

4

Ian
Walters

5:00 PM WOD

1 x 6 @ 35 lbs

4

Steve
Alvarez

5:00 PM WOD

1 x 6 @ 35 lbs

Female Athletes

1

Jennifer
Barczykowski

5:00 PM WOD

3 x 6 @ 26 lbs

1

Karley
LeQuia

5:00 PM WOD

3 x 6 @ 26 lbs

1

Hanna
Hoye

3:30 PM WOD

2 x 6 @ 26 lbs

1

Andrea
Brycsak

3:30 PM WOD

1 x 6 @ 26 lbs

1

Gina
Wann

5:00 AM WOD

1 x 6 @ 26 lbs

1

Jennifer
Burnette

5:00 AM WOD

1 x 6 @ 26 lbs

1

Katherine
Gregory

5:00 PM WOD

1 x 6 @ 26 lbs

2

Natalie
Dagher

5:00 PM WOD

3 x 6 @ 18 lbs

2

Katy
Munson

5:00 PM WOD

1 x 6 @ 18 lbs

2

Private

5:00 AM WOD

1 x 6 @ 18 lbs