9a – KB WOD
10a – KB WOD
11a – KB WOD
12p – Athletes Yoga
1p – 3p – Open Gym
5 Min Mobility – Coaches Choice
Strength/Skill – KB Swing Snatch
** Spend 8-10 minutes working on the technique.
** Working on sets of 3 – 5 per side, adding weight when comfortable.
WOD 1: 4 rounds (11 min time cap)
1 Round includes:
8 KB Snatches (heaviest possible) on the right
8 KB Snatches on the left
16 Wall Balls (20/14)
** Attack this WOD with technique. Form first athletes.
WOD 2: 11 Min AMRAP
10 Double KB Swing to Eye Level (55/35)
5 Burpees
WOD 3: 500m Row + 50 Ab Mats for time