WOD NOTES:
Working on developing powerful hips. The Russian or “hard” swing is essential for power development. Step out of you comfort zone today and try a new KB colour.
Fitness
Russian Swing 10-8-8-5-5 +
High box jump 3-2-2-1-1
8 minute AMRAP
10 KB Swings
1 KB Clean
Front rack carry 100′
12 V sits or T2B
Performance and Sport
Clean + Hang clean 1-1-1-1-1
Seated box jump 1-1-1-1-1
8 minute AMRAP
3 Sand bag hang cleans 100/70
100′ bag carry
1 rope climb
