Strength: Hang Squat Clean and Jerk, 2 reps every :30 for 8 Minutes
WOD: 6 Rounds for Time
Sprint 1 Lap
20 Wall Balls (20/14)
REC: Kettlebell Waiter Walks (kettlebell locked out over head)
2 total laps, rest 2 mins between laps.
Strength: Hang Squat Clean and Jerk, 2 reps every :30 for 8 Minutes
WOD: 6 Rounds for Time
Sprint 1 Lap
20 Wall Balls (20/14)
REC: Kettlebell Waiter Walks (kettlebell locked out over head)
2 total laps, rest 2 mins between laps.
Sorry for the late posting. I was unexpectedly without a phone or laptop.
Skill: Muscle Up work. Get your first one or get several. This isn't for leaderboard, so focus on improving the skill. 10 minutes of work.
WOD: "Bookends"
50 KB Swings (1.5/1)
Then
3 rounds of (Use two bells for each of these moves and scale accordingly)
20 KB Windmills (1.5/1)
KB Waiter walk (1.5/1) 4 lengths of the box (Arms extended overhead, only advance with bells overhead)
20 Single Leg KB Deadlift ( bell)(1.5/1)
Then,
50 KB Swings (1.5/1)
REC: 100 Abmat Sit ups for time