January 18th, 2010: MLK WOD

4 rounds for time — 20 Wall Ball Throws / 15 Kettlebell Swings (53#) / 10 Knees to Elbows / 5 Deadlifts (185#). “Our Man” Dan B and John “The Urbanator” ripped this WOD a new one. Dan’s photos show how the Kettlebell (KB) works the entire core; his lat and intercostal definition are proof of the way this exercise challenges the trunk. Dan came in with an incredible 8:41, with John on his tail at 8:45. John was overcome with grief and despair at the time disparity!

CrossFit Cheshire

CrossFit Cheshire

CrossFit Cheshire

CrossFit Cheshire

CrossFit Cheshire

CrossFit Cheshire

4 Responses so far.

  1. Greg says:
    When Dan is swinging that KB, I need one of those NASA high speed imaging cameras; no conventional camera can capture that type of blurring speed!
  2. Marianne says:
    Nice job guys!! You blew that WOD out of the water, as always!!
  3. … or if Dan wasn’t moving so bloody fast!
  4. Coach Chris says:
    Hey Greg, the “intercostal” would look even better if you could figure out how to work that camera!

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