WOD 10/14/2019


Published October 14, 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

Front squat Practice

5, 3, 1 rep *As reps decrease weight increases

MetCons

For Total Reps

20 sec of Goblet Squats (70/53)
Rest 10 sec
20 sec of Plank (add weight as necessary)
Rest 10 sec
x 8
(8 minutes total)

at 10:00

20 sec Russian KbS (70/53)
Rest 10 sec
20 sec of Hollow Rock
Rest 10 sec
x 8
(8 minutes total)

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