WOD 9/23/2019


Published September 23, 2019


PreWod

200m Row or .2 Bike
12-Alt Kettlebell Russian Swing
12-Kettlebell Around the World (6-each way)
100m Kettlebell 1-Arm Overhead Walk (50m-R and 50m-L)

Movements

Back Squat Practice

TEST: Squat Endurance OR Back Squat 18, 15, 12 and 9 reps - Building in weight as reps decrease

MetCons

3 Rounds for Time

TEST
Kettlebell
OR
3 Rounds For Time
40 Kb Snatches 53/35
12 Burpee Pull-ups

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