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  1. #1
    Rutherford is offline Member
    Join Date
    Nov 2008
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    97
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    Default The Bear Crawl / Swing Workout?

    When I served as an innocent victim at the June RKC certification all the new RKCs performed a Bear Crawl / Swing workout at the end of the day as the graduation workout.

    Could someone post the "rules" for the workout? How many swings? How often? How long do you Bear Crawl before the swings? etc.

    pleaseandthankyou

  2. #2
    Brad Nelson RKC is offline Senior Member
    Join Date
    Nov 2008
    Location
    Woodbury MN
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    Default Rutherford

    Bear crawl 10 yds
    Swing 30 seconds
    Repeat for 100 yards

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