1.4.2017

WOD
10 Minute AMRAP
20 KB Shoulder-2-Overhead 10&10 (53/35)
20 KB Snatches 10&10
5 Meter Burpee Broad Jump
5 Meter Walking Lunge

SWOD
12 Minute EMOM
EVEN: AMRAP KB Complex
1 Double KB Swing + 1 Double KB Clean + 1 Double KB Squat + 1 Double KB Press + 1 Double KB Squat + 1 Double KB Shoulder-2-Overhead (53/35)
ODD: 30 Double Unders

METCON
Kettlebell Cardio (45 sec for each exercise with row between, 3 times through, time cap 30 minutes)
KB clean into halo and a lateral lunge (alternate side for lunge each time)
Row 500 m
3 burpees, 3 push-ups, repeat
Row 400 m
KB clean and rear lunge (right side)
Row 300 M Wall plank walk (plank position in front of wall, walk hands onto wall and then return to plank, repeat)
Row 200 M
KB clean and rear lunge (left side)

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