1/15/2012 - walk, KB int

  • Early PM - walk to/from UW clinic w/Pia. 2.92 mi., 52:07, 17:49/mi.
  • PM - KB intermediate - Andrea
    • Warmup - 3 x (DL 24kg x 10, TGU 14kg 1+1, 2H SW 20kg x 10)
    • Cossack squats x 3+3, swings between - 4 rounds?
    • Sumo DL 2 x 24kg 5, 7, 9; TGU 14kg 1+1, then TGU to hand 5 + 5 between sumo sets
    • RKC deep 6 (SW, CL, SN, FSQ, TGU down/up, SW/SW). 5 rounds, 1 x 12kg, 4 x 14kg
    • Ropes and crawling to finish