Specific Warm-Up:
2 sets:
8 kettlebell swings
6 burpees to a target
WOD: 6 rounds for time:
24 KB swings (35/53 lb)
12 burpees to a target
– Burpee target is 6 inches above fingertips with arms overhead.
Intermediate: 6 rounds for time:
24 KB swings (26/35 lb)
12 burpees to a target
– Burpee target is at the fingertips with arms overhead.
Beginner:4 rounds for time:
18 KB swings (18/26 lb)
12 burpees
Home Workout:
6 rounds for time:
24 dumbbell swings (35/50 lb)
12 burpees over the dumbbell
– Use one dumbbell.
Post-Workout Skill Work:
10 Turkish get-ups/arm
– Use a single dumbbell or kettlebell.