Pre WOD
Partner KB Work
Complete 100 Reps of the below movements, break reps and order of movements any way. While the KB partner is working, the other partner must hold a plank or a squat hold. Communicate switches, reps do not count unless holding partner is in position.
Partner KB Work
Complete 100 Reps of the below movements, break reps and order of movements any way. While the KB partner is working, the other partner must hold a plank or a squat hold. Communicate switches, reps do not count unless holding partner is in position.
(Choose your own KB load)
Russian Swing
Snatch
Goblet Squat
Halo (50 each direction)
Russian Swing
Snatch
Goblet Squat
Halo (50 each direction)
Holladay Gym Sub KB for Bulgarian Bags, and change out Halo do half circles.
WOD In heats:
2x500m Row + 400m Run (or ski) for time. Rest 3-5:00 Between sets.
2x500m Row + 400m Run (or ski) for time. Rest 3-5:00 Between sets.
Score today is fastest total time for one set.
Results: 4:09 run
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