Gymnastics:
6 Rounds:
20s ME Box Jumps
REST 40s
20s ME HSPU
REST 40s
WOD:
“Forced Impetus”
The kettle bell touching the ground or left in a hanging position warrants a 100M sprint (50M out & back). If it stops swinging, start sprinting….
100x American KB Swings (55/35#)
On the switch, the KB touches the ground. Run 100M….then…
100x Russian KB Swings (70/55#)
When you are finished, the KB touches the ground, Run 100M…then…time.
Post your time and number of sprints. (Note that you must have at least two sprints and the rest of the running is up to you.)
Weightlifting:
Power Snatch@60% (8x1)
Power Clean & Jerk@60% (8x1)
3RM Full Range Good Morning
Then (1xGood Morning + 1xBack Squat)@50% (2xME)
200M Walking Lunge
CFWT WOD
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