20
Nov
Monday, 21 November, 2016
Jill with a solid deadlift position.
Workout of the Day:
GENERAL WARM-UP
Todays warm-up will be quick and simple. There will be plenty of time for practice and skill during the workout.
3 Rounds
Run 100 meters
10 Single DB or KB Squats (5 left and 5 right)
10 Single Arm Push Press (5 left and 5 right)
2 sets of 2 Kip Swings to 1 Kip
WOD:
AMRAP 40 minutes
Run 400 meters
100 Foot Single Arm KB Front Rack Walk, Right
100 Foot Single Arm KB Front Rack Walk, left
10 Single KB Thruster, right
10 Single KB Thruster, left
3 Rounds “Cindy”
(5 Pull-ups, 10 Push-ups, 15 Squats)
*53/35 lb KB front the front rack walks and the KB Thrusters
Cool Down:
Overhead Tissue Smash, 90 seconds per side.
5 rounds, 25#