29 June 2020
Warm-up: 3 Sets: Block Run, 20x Speed skaters, 12x alternating Slamball Ground to over shoulder.
Strength: Back Squat: 7-5-3-3-1: Increase weight slightly from last week on all sets. Last set of 3 should be heaviest set and heavier than last week. The single is not necessarily a one rep max.
Stamina: 5 Rounds, not for time: 20x KB Box Step up (One arm front rack, other arm farmer carry – Switch arms after 10 step ups), 12x Sandbag Get up, 8x Tire flip (Sub 14 Double arm KB clean if no tire).
WOD: “Kettlebell Hell!”
Buy in: Run Block with KB
Cold War (one Russian, one American) Kettlebell Swings (53/35)
Goblet Squats with KB (53/35)
SDHP with KB (53/35)
4x Double Unders (2X Singles)
Cash Out: W. Alabama
Cool Down: 3x 20 GHD Sit-ups