warmup:
dynamic
25 kb dl
25 russians
15 sa swings, each arm
x2
WOD 1:
30 dual kb clean and bottom's up press
WOD 2:
dual kb for:
8 dumo dl
6 swing to high pull
4 snatch
5 rounds
try to only put the bells down between rounds
move up in weight if you can
WOD 3:
10 kb oh situps (total)
max time l sit from the bar
5 rounds
1: two thirty something with the green twelves
ReplyDelete2: sixteens, sixteens, sixteens, twenties, twenty-fours but failed on the snatches
3: sixteen