Primarily Indoors
Warm-up
6:00 AMRAP
-10 SA Alternating Russian Swing
-50’ Bottom’s Up Waiters Walk Right Arm
-10 OH SA KB Lunge*
-50’ Bottom’s Up Waiters Walk Left Arm
-10 KB Windmill*
*5 Per Arm
Strength
E2MOM12
Power Snatch
3 Reps
WOD
Tabata – 20s work:10s Rest
1 Minute Rest Between Each Movement
1. Power Snatch 75|55
2. Overhead Lunge 75|55
3. Kettlebell Swing 1.5|1
4. Sit-ups
Score= sum of the lowest number of reps for each movement
Level 2- 65|45, 1|0.75Front Rack Lunge
Level 1- 55|35, 0.75|0.5, Front Rack Lunge
ADV – 95|65, 2|1.5, GHD Sit-ups
Extra Work – Active Recovery
At Easy Pace:
1k Row
3k Bike Erg
1k Row
2k Bike Erg
1k Row
1k Bike Erg