WOD 1/9/2020


Published January 9, 2020


PreWod

2 ROUNDS
20 Singles
5 Inch Worms + Push Up
5 KB Deadlift
5/5 SA KB Strict Press

Then…
2 ROUNDS
20 Fast Singles
10 Tuck Ups
5 KB Upright Row
5/5 KB Push Press

Movements

Kettlebell Clean Practice

Build to Heavy Set of KB Complex: 1 SA KB Deadlift, 1 SA KB Sumo DL High Pull, 1 SA KB Russian Swing, 1 SA KB Hang Clean, 1 SA KB Hang Snatch

MetCons

WORKOUT

AMRAP x 7 MINUTES
10 Unbroken Double Unders•
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*Double Unders increase by 10 reps each Round.

-Rest 2:00–

AMRAP x 7 MINUTES
10 KB Sumo DL High Pull (53/35)|(35/26)*
10 Knee to Elbow
5 Strict Dips (Box, Ring or Bar)
*KB SDHP increase by 5 reps each Round.

(Score is Rounds + Reps)

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