OUTDOORS Please do not park in the lot
Warm Up
In 90 seconds
100m KB Run
AMRAP Push Ups Over the KB
-Rest 30s-
In 90 seconds
100m KB Run
AMRAP Russian KB Swings
-Rest 30s-
In 90 seconds
100m KB Run
AMRAP KB Weighted Sit Ups
Kettlebell Accessory
30s Work|10s Rest
-Kneeling Strict Press R
-Kneeling Strict Press L
-Kneeling Chop R
-Kneeling Chop L
-Tall kneeling Hip to Halo
WOD
500m Run
50 Kettlebell Swings 1.5|1
50 Sit-ups
400m Run
40 Kettlebell Swings
40 Sit-ups
300m Run
30 Kettlebell Swings
30 Sit-ups
200m Run
20 Kettlebell Swings
20 Sit-ups
100m Run
10 Kettlebell Swing
10 Sit-ups
Level 2- 1|0.75
Level 1- 0.75|0.5
ADV- KB Snatches, Weighted KB Sit Ups ½ Reps
Extra Work
30|20 Cal Ski
150 ft Front Rack Lunges 50|35’s
60|40 Ski
150ft Front Rack Lunges
30|20 Ski