Mar 14, 2019

 

a) WARM UP:

2 Rounds

  • 10m bear crawl
  • 10m crab walk
  • 10 lateral lunges (total)
  • 5 single arm kettlebell swings per arm
  • 5 kettlebell squats with pause in the bottom
  • 5 Kettlebell snatches
c) Specific Warm up

  • 5 box jump overs
  • 5 Kettlebell swings
  • 3 dumbbell snatches per arm
  • 5 Dumbbell squats

WOD:

40 minute amrap at slow movement pace:

  • 30 box jump overs (step down)
  • 10m farmers carry 32/24
  • 30 kettlebell swings (overhead) 24/16
  • 10m farmers carry 32/24
  • 30 dumbbell snatch 50/35
  • 10m farmers carry 32/24
  • 30 Dumbbell front squats (single dumbbell) 50/35
  • 10m farmers carry 32/24
Posted in WOD