Friday, December 9th, 2016

WOD:

"Kettlebell Hell"

Every Minute on the Minute for 20 Minutes:

Minutes 0-4: 10 Russian Swings (53/36)

Minutes 5-9: 10 Kettlebell Swings (53/36)

Minutes 10-14: 10 Double Kettlebell Thrusters (36/18)

Minutes 15-19: 10 Double Kettlebell Front Rack Lunges (36/18)

ROMWOD

Inland Valley Strength

Strength:

Every 2 mins. for 12 mins.:

3 Front Squats

15 mins. to build to a heavy Clean

Accessory:

A) 3 X 5 Seated Box Jump

B) 2 X 10 Single Leg RDL