I can help, friend

8am Kettlebell
45 on 15 off
Ring row, renegade row, jumping lunges, kb swings, push ups
Then 30 on 5 off of wall sit, jumping jacks, air squats, wall sit, squat jump, wall sit, ice skates

9am WOD
A. 5 rounds for time: (8 min. cap)
– 5 knees to elbows
– 10 push ups
– 15 squats
*2 minute rest
b. 4 rounds for time: (7 min. cap)
– 5 toes to bar
– 10 DB/KB push press (45,30)
– 15 DB/KB swing (same)
*2 minute rest
c. 3 rounds for time: (6 min. cap)
– 5 pull ups
– 10 burpees
– 15 lunges

10am Olympic lifting practice – come one, come all!