WOD for 12/28/17


A. EMOM 5
– 2 Overhead Squat @ 80%

B. For Time
30-25-20-15-10
– Cal Bike or Row
– Russian Kettlebell Swings (70/53)
– 10 Meter Shuttle Sprints

Weight on the Kettlebell should be something that athletes could complete in 1-2 sets each round. On the 10 Meter Shuttle Sprints, place two cones 10 Meters apart. Each time one part of the body makes contact beyond the cone is one rep.

Olympic Lifts