warmup:
20 russians
10 single arm swings, each side
10 squat cleans
200m run
10 second arm bar into a tgu, 3 each arm switching sides each rep
2 rounds
WOD
20 minute amrap
14 dual kb alternating press
14 dual kb alternating clean
60 seconds rest
7 dual kb front squat
7/7 dual kb wind mill
60 seconds rest
7 dual kb snatch
14 dual kb alternating floor press
60 seconds rest
3 fvrs
ReplyDelete1rd + 4 snatches
ReplyDelete14k
tough one!
2 rounds, and I was in the wind mills when time was called, so I went ahead and finished them.
ReplyDelete16k
That one was hard, and my hip hated me for the rest of the day.