Archive:  

WARM UP 10’ Groups Dynamics & Mobility WOD  For Time: 50 KB Turkish Get Up, switch arm every 5 reps @16/8kg 100 Sit up 150 Air Squat

WARM UP WOD  3 rds not for time Wall Angels 1’ practice positioning and execution 10 Hip Swing hang on bar SKILLS Kipping HSPU practice per 15’   AEROBIC DEVELOPMENT 5 rounds of: 90” Row for max meters 90” rest 90” Burpees 90” rest  

WARM UP WOD 3 rounds not for time 10 Face the Wall Squat with KB 8 One Arm KB Press bottoms up (4/4) 6 Strict KTE/K2C STRENGTH Deadlift - 4 X 3 @climbing, rest as needed WOD: 21-15-9 Deadlift @80/40kg Box Jump