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WOD - Friday, 6/10/2016

WU. Hip, ankle, front rack position mobility and prep

then

2 RNFT

10 USSR KB swings (2 KBs, 1 in each hand)

10 KB cleans (2 KBs, 1 in each hand)

10 KB front rack squats

then

15 Burpee KB G2OH (not for time)

This should be on the light side. Get your body familiar with this movement.

A. Strength: Back Squat (15 minutes)

Build to a heavy 5

B. Conditioning:

4 Rounds, each for time (20 minutes).

ODD rounds (1/3):

5 minutes to complete:

7 Burpee KB G2OH (53/35)* KBs in hand, perform a burpee then bring KBs OH in any way (snatch or clean & jerk)

7 KB front rack squats (53/35)*

14 Box jump overs

use remaining time to rest

EVEN rounds (2/4):

5 minutes to complete

20 T2B (Unbroken, preferably)

1 Bill Murray

Use remaining time to rest. 

Record times for each of the 4 rounds. Your goal is to move as fast as possible. Go unbroken (if possible). MOVE. FAST.

*Scale accordingly.

Who wears short shorts??!!

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