warmup:
dynamic
25 russians
15 sa swings, each arm
x2
WOD 1:
dual kb clean every 4 seconds for 1 minute.
hold in the rack.
1 minute rest.
dual kb clean every 6 seconds for 1 minute.
hold in the rack.
1 minute rest.
dual kb clean every 8 seconds for 1 minute.
hold in the rack.
WOD 2:
10 burpee pullups
10 dual kb alt strict press
10 dual russians
200m run
5 rounds
19 minute cap
1: 20's
ReplyDelete2: 4 rds plus 6 bpu's, 16's
1: 12k should have challenged with the 14's
ReplyDelete2: 3rds plus 2 bpu's 12k press, 14k swings
1 - 16k
ReplyDelete2 - 3rds + bpu's + 2 press, 16k