Warm Up
Coach’s Choice
Skill
Russian KB SwingsBurpee Over the Bar
WOD
In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…
As many rounds and reps as possible in 10 minutes of:
10 Push Press (115/75 lbs)
5 Burpees Over the Barbell
Rest 5 minutes, and then,
As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 Russian Kettlebell Swings (heavy)
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Travel WOD
Burpee/ Sit ups Ladder:
Do 10 burpees ….go to opposite side of room……do 2 Sit ups. Return to original side and do 9 burpees……go to opposite side of room……do 4 sit ups. Decrease burpees by 1 and increase sit ups by 2. Work your way down to one burpee and up to 20 sit ups.
