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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
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glennstake
March 13, 2019
WOD
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