Kettle Bell Day

Phase I:  Synovial Joint Warm Up – Dynamic

• 3 level swing
• American swing

WOD:

5 minutes of each with 400m run following and remainder of 2 minutes is rest.

• Snatch
• Clean
• Flip Squat
• Push Jerk
• OH Squat

Core & Durability:

• 2 rounds
• 10 (r/l) Windmills
• 10 trusting situps

Endurance:  2500m C2 Row

Tabata Strength 20/10 x 6

• 35# Weighted Step ups
• Push Press
• Renegade Row
• DB Rocking Chairs
• Ring Rows

Tabata Metcon 20/10 x 6

• Box Jumps
• Burpees
• Sit ups
• Mountain Climbers

50 O-bar rollouts