WOD for 19 SEP 2016

0500 and 1130 at the usual.

 

Warm Up:

Complete as many rounds as possible in 7 mins of:

10 Single Leg Romanian Deadlifts, 45/35 lbs

10 Good Mornings, 45/35 lbs

5 Knee Jumps

 

Strength:

3 Deadlifts, pick load

Every 2 mins for 10 mins.

 

WOD:

For time:

100 Double Unders — then —

100 American Kettlebell Swings, 70/53 lbs — then —

100 Double Unders

***Run 200 meters every time you break on the KBS***

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