Skill Work: EMOM 10:
Min. 1 | 6 heavy KB swings
Min. 2 | :20-:30 handstand hold
WOD:
42-30-18: KB swings (53/70 lb)
100-100-100: Double-unders
Time Cap 13 Minutes
Intermediate:
42-30-18: KB swings (35/53 lb)
50-50-50: Double-unders
Beginner:
42-30-18: KB swings (18/26 lb)
100-100-100: Single-unders
Home Workout:
For time:
24 alternating dumbbell hang snatches (35/ 50 lb)
100 double-unders
18 alternating dumbbell hang snatches
100 double-unders
12 alternating dumbbell hang snatches
100 double-unders
Cool down:
1 set:
1:00 double-forearm stretch (extension)
1:00 double-forearm stretch (flexion)