General Warm-up:
400m Run/500m Row
Crossover Symmetry
Group Warm-up
Strength:
7 X 1 Hang Power Snatch from above the knee
WOD:
For time:
100 KB Swings (55/35)
Note: Must perform 5 Burpees every time you stop swinging the kettlebell.
Endurance:
Run – 6 X 400m w/ 2 min rest between efforts
Row – 6 X 500m w/ 2 min rest between efforts
