12/09/09

50 minutes Spin

I. AMRAP 10 Minutes
30 KB Hot Potatoes
25 Figure 8
20 American KB Swings
15 Sling Shots
10 Flip Squats

II. 45:15
KB OH Lunge Step L
KB OH Lunge Step R
KB Swings
Kneeling Windmills L
Kneeling Windmills R
Swings
Palm up L
Palm up R
Swings
TGU L
TGU R
Swings

III. EMOTM 10
9 Snatches
9 H2H Swings

IV. 100 KB Swings (30#)
Time: 2:23