Wod Sunday 4/9/17

1. Warm-up

Coaches choice

2. Wod prep

Strength/Skill

Kettlebell single arm Thrusters Build To a Heavy 3 with non dominant arm.

*All the points of performance of the double apply to the single.

3. Wod

30-20-10
Single Arm Kettle Bell Thrusters (53, 35)(reps must be even)
Box Jumps (24, 20)

Option 2:

30-20-10
Single Arm Kettle Bell Thrusters (44, 30)(reps must be even)
Box Jumps (24, 20)

*Use a kettlebell Buddy on a 26lb bell to make a 30.

Option 3:

20-15-10
Single Arm Kettle Bell Thrusters (26, 18)(reps must be even)
Box Jumps (20, 16)

*Reps have been reduced to keep up the intensity of the work out.

4. Post Wod

Roll Calves on KB for 4 minutes

DT

Posted in WOD

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