Saturday – 1/12/19

8am Kettlebell
A. 4 sets 10 reps
– Heavy swings
– Side to side hops over kb/orange cone for safety

B. 4 sets 10 reps
– Heavy double kb squat to press/ with 30 second Sprint in place

C. 4 sets
– 1 min plank
– Band curls or db curls 12 reps

9am WOD
4 Rounds: On the minute w/ 20-sec rest
Station 1: Double Unders
Station 2: Deadlifts (135,95)
Station 3: Assault Bike
Station 4: Hang Power Cleans (135,95)
Station 5: Rower
Station 6: Push Press (135,95)

10am Olympic Lifting