8.12.13 - KB Work

Pre WOD
On the :30 for 5 minutes.
2 Strict Chin Ups
4 Perfect Push Ups
6 Air Squats

Pre WOD 2

2×5
Swing-Russian
Swing-American
Clean and Squat (5 rt arm/ 5 lft arm)
Snatch (5 rt/ 5 lft)
Halo
Not for time

Then,
WOD

For time:

400m Run-Buy In

6×5 24/16kg
Swing-Russian
Swing-American
Clean and Squat (5 Rt/5Lft)
Snatch (5 Rt/5Lft)
Halo (5 rt/5lft)
Toes to Bar

300m Ski or Row- Cash Out

Post WOD
3x:30 Prone Cobra
3×3 OHS Sots Press Combo
Stretch

Results: 19:49 20kg (1st in class)