MONDAY. NOVEMBER 8. 2010

1.STRECH **TRY MOBILITY WOD
2.WARM-UP (*STRECTHING IS NOT WARMING UP!)
3.WOD

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots #20
20 Pull-ups
*Post total time to complete.

** This List will be posted here for reference and I will print hard copies for your use that ill keep at BAFKNMAN box. See the following list in order of importance and need! When making your donations please utilize this procurement list, thanks! If you need help finding good deals on whats listed ill be posting links soon, or just hit me up.

1. Rubber bumper plates ( 10 / 15 / 25 / 35 / 45 / 55 )
2. Kettlebells ( 1pood = 36lbs / 1.5 = 53lbs / 2pood = 70lbs )
3. Medicine balls ( 10 / 14 / 20 )
4. Dumbbells (10 / 15 / 20 / 25 / 30 / 35 / 45 / 55 )
5. Rubber flooring
6. Rings
7. Jump ropes (speed ropes)
8. Men’s and women’s Olympic barbells ( 35 / 45 )
9. Flat benches
10. Plyo boxes ( 12” / 18” / 20” / 24” / 30” )
11. Slam Ball ( 30 / 40 / 50 / 60 )
12. Climbing rope (Manilla 1.5” or 2” in 20’ lengths )
13. Light training barbells ( 10 / 15 / 25 )
14. Rubber stretch bands ( Light = 25lbs / medium = 50lbs / heavy = 75lbs )
15. Small metal plates ( 2.5 / 5 / 10 )
16. PVC pipe or wooden dowels ( 7’ )
17. Glute-ham developers
18. Weight Vest ( Anything up to 100lbs will do / 20lb minimum. )
19. Pull-up bars or stations
20. Adjustable squat stands
21. Concept2 rowers
22. Parallettes (PVC)
23. Punching bags
24. Power cages or half racks
25. Platforms
26. Bikes
27. Bar collars