Wednesday, 13 December, 2017

Workout of the Day:

Warm Up:

Four Corners

12 Sit Ups———>Lunge Walk

12 Push Ups——>Inch Worm

12 Squats———>Over/Under Hurdle

12 KB Swings—->Broad Jump

Skill:

Kettlebell clean review 

Warm Up KB Front Rack Lunge

WOD:

As Many Rounds as Possible in 7 Minutes

Partner, Leap Frog Style:

Row 10 Cal

6 Kettle Front Rack Lunges

6 Dips

Tempo Work:

Tempo work: Every 45 sec for 8 rounds accumulate as many 5yd shuttle run laps in the first 20 sec as possible, resting the remainder of time