23 Jan Thursday, 23 January 14
Posted at 00:00h
in WODS
Mob:
KB warm-up:
Pick a “not too challenging” weight, example (16/12)
2 rounds of:
– 10 KB RDL’s
– 10 KB Goblet squats
– 10 KB KB swings
– 5/5 KB Snatches
– 5/5 KB Split jerks
NOT FOR TIME, unscored WOD focus on technique and execution
Strength/Skill: Back Squat (2×5+ME)
WOD:
For time
Buy in: 50 ring rows (horizontal body position, rings hanging vertically, legs bent in to table top position) then:
21-15-9
KB swings (24/16)
Pushups (w.hand release)