Warm-up: 3 Sets: 500m Row, 10x Goblet Squat, 20x 4count Mountain Climber, 12x Single leg KB RDL. (6/side).
Strength: EMOM 10:00: 4x RDL 50-60% of 1RM
Stamina: 3 Rounds, not for time: 200m Buddy Carry, 25x Burpee – Slam Ball, 75m Walking lunge with Sandbag on back.
All WODs this week are courtesy of Coach Austin Mc!
WOD: W Short
Power Snatch (115/75)
Overhead Squat (115/75)
– after each round of 21, 15 or 9, 200m (Audley) run carrying one (53/35), (70/53 ARX) kettlebell in the farmers carry position
*This one is somewhat sprinty. Encourage aggressive sets and a fast pace on this workout. This is not a 15 minute workout. If it is scale down the weight.
Cool Down: 5 Sets: 20 Russian Twists, Rest Between Sets