9.6.13 The Valley

WOD: The Valley

Skill:  1 Arm KB Swings 3x8 / Hanging Leg Raises 3x7

3 Rounds for time.
30 Sledgehammers
15 Box Jumps (24"/18")
1 Bear Crawl
15 Hanging Leg Raises
30 1 Arm KB Swings (20kg/12kg)

Tip of the Day: The arms act as guides through out the KB Swing.  Be sure to maximize hip thrust to propel the KB.

Spice - 13:39 Rx
Abby - 14:43 12kg
Fernando D. - 15:07 Rx
Lindsay Z. - 11:28 Rx+
Kaela - 19:38 12kg
Elisa - 11:56 Rx
Danielle - 17:21 8kg
Tim - 13:13 Rx
Mitch - 13:05 Rx
Amy - 15:44 8kg
Victoria - 15:55 8kg
OJ - 13:56 12kg
Orlando - 15:37 12kg
Roheet - 13:53 12kg
Jenn - 12:26 16kg
Edwin - 10:12 10kg
Kelly - 16:15 14kg
Tara - 10:08 Rx
Tom S. - 14:54 Rx
Sean O. - 13:23 Rx
Keri - 13:21 Rx
Eric Sr. - 20:47 18kg
Reggie - 16:17 12kg
Bernie - 13:12 Rx
Jennifer P. - 20:07 Mod
Kyle M. - 15:21 16kg
Nicole H. - 12:13 Rx+
Taylor - 12:15 Rx+
Angie - 11:02 8kg
Brenda - 12:06 8kg