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 +
Sled push x 2 lengths*
*increasing load on sled
8 minute AMRAP
10 KB Swings
Right arm farmer carry 100′
12 V sits
10 KB Swings
Left arm farmer carry 100′
12 V sits
Performance and Sport
Clean + Hang clean 1-1-1-1-1
Running box jump 1-1-1-1-1
8 minute AMRAP
5 Sand bag Clean and jerks 100/80
Sled push x 2 lengths 150/100
