11.30.2016

SWOD
Skill Work… Or maybe a Cashout? You’ll have to come to find out! 😉

WOD
10 Snatches 95/65
10 Double Unders
10 KB Swings 53/35
8 Snatches 115/75
20 Double Unders
10 KB Swings 53/35
6 Snatches 135/95
30 Double Unders
10 KB Swings 53/35
4 Snatches 155/105
40 Double Unders
10 KB Swings 53/35
2 Snatches 175/120
50 Double Unders
10 KB Swings 53/35

METCON

Warm-up: 50 DU, 3 sets of 10 push-ups, 10 air squats, 10 kb swings (light), 10 pass throughs

Metcon workout: 30 minutes total **Dress warm!!!

6 rounds 5 minutes per round (each person should rest at least 1 minute, lighten KB weight if they are not getting that much rest)

400 m run

20 Russian KB swings

40 DU

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