WOD: For time:
800-m run
42-30-18 Russian KB swings (53/70 lb)
21-15-9 KB goblet squats (53/70 lb)
800-m run
Intermediate: For time:
800-m run
42-30-18Russian KB swings (35/53 lb)
21 -15-9KB goblet squats (35/53 lb)
800-m run
Beginner: For time:
400-m run
42-30-18 Russian KB swings (18/26 lb)
21-15-9 KB goblet squats (18/26 lb)
400-m run
Home Workout: For time:
800-meter run
42-30-18 Russian dumbbell swings (35/50 lb)
21 -15-9 dumbbell goblet squats
800-meter run
Post-Workout Skill Work: Accumulate:
10 Turkish get-ups/arm
– Build to workout kettlebell if possible.