This via www.humanpoweredtransport.net. Another nice micro WOD to bust your balls/ovaries and get you fit in 17 minutes.
50 jumping jacks
40 air squats
30 wallballs (12# ball, 10' marker)
20 shoulder press- 26.5# kbell
10 ballslam - 12#ball
(8min, 20 sec.)
10 ballslam - 12# ball
20 (L&R) t-pushup
30 (L&R) sword-swings (8#/4' stick, chest high like a baseball swing)
40 atomics
50 53# kbell swings
(9min, 10sec)
andiamo!
em
www.andrewvontz.com
www.drillit.tv
@vontz
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