Warm-Up:
Pole shuffle
Foam roll/stretch
Shoulder MWOD
10 hindu push ups
10 prone scorpions
SKILL:
A1. KB Swings: 3×12 (Russian), 3×8 (American), 15s rest (with 12kg KB)
A2. Double Unders: 6 x 15-20, 45s rest
WOD: AMRAP in 5 Minutes
400m Run
KB Cleans (20kg, 32kg)
Our WOD today consisted of running the 400m run and then coming in with the remainder of the 5 minutes to see how many KB Cleans we could do. My total was 17.
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