Thursday, 23 January 14

Thursday, 23 January 14

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)