TheBoltBlog

Arnie
With a single 2 pood kettlebell:

* 21 Turkish get-ups, Right arm
* 50 Swings
* 21 Overhead squats, Left arm
* 50 Swings
* 21 Overhead squats, Right arm
* 50 Swings
* 21 Turkish get-ups, Left arm

As most of you know, the gym will be closed this weekend while I am the CrossFit Endurance certification. Tell everyone you know that is training for an endurance race to consider implementing CrossFit into their regimen. Here is an endurance WOD to try while I am off learning how to put less miles on the road while improving endurance performance.
CrossFit Endurance WOD
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Run 3x(200m + 400m + 600m)
with a 1:1 rest to work ratio

4 sets for reps of
1 min of Burpees
1 min of Pistols
1 min of Double Unders
rest/recovery 3 min
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Adrian Bozman – Courtesy of Gymnastics WOD