endurance: rom movements for kettle bell

Warm-up:
(men 16 kg, women 8 kg)

10 Russian Swings

10 American Swings

10 Walking Swings

10 Swings Right/Left

10 Cleans Right/Left

10 Clean & Jerks Right/Left

10 Snatches Right/left

WOD (5 rounds)

20 Clean and Jerks

10 Knees to elbows

Durability:

10 wall squats 10 windmills (r/l) 2 sets

Griffin Performance Rowing/Ski Erg
Class

Warm up with a 5k row, then 4 rounds
of:
5-minute row (Set your monitor for a 5-minute time intervals workout with
unlimited rest)
25 sit-ups
5-10 push-ups
500 meter
ski

Stretch and done!