The Randy Jackson Workout
Pre-WOD: Max Dead Lift (255 lbs)
WOD: For Time
400 Meter Run
30 Kettle Bell Swings (40lbs)
60 Double Unders (2/1 Singles)
20 Kettle Bell Swings
40 Double Unders
10 Kettle Bell Swings
20 Double Unders
400 Meter Run (Backwards)
This workout was just ok for me dog. Backed off the weight so will try 53lbs next time. Still leary of my shoulder injury but have seen nothing but progress in both strength and range of motion. "Running backwards does not mean going the other way around." lmfao!
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