01.22.2018 WOD

21
Jan

01.22.2018 WOD

A. Mobility & Warm-up

B. Volume

10 min EMOM
4 hang kettlebell snatch R, 4 single arm kb overhead alternating lunge
4 hang kb snatch L, 4 single arm kb overhead alternating lunge

C. WOD

3 rounds – focus on movement quality and practice pacing. Goal is to do each set unbroken.

15-12-9
KB goblet squat (53/35)
KB swing
Sit-ups

End each set with 30 dubs (15 kb squat, 15 kb swing, 15 sit-ups, 30 du….12 kb squat 12 kb swings, 12 sit-ups, 30 du, etc)

Rest 1 min between each round