Wednesday November 18th- KB Chipper!

Keep Calm It's Hump Day!:

 

Wednesday November 18th- KB Chipper!

 

Pre Work- 3 Rounds-

8x Partner Glute Ham Raise

8x Deficit Reverse Lunge Off 45# Plate (4x each leg)

**advanced can add a BB/KB/DB, scale to NO deficit**

8x SL KB/DB/BB Deadlifts (light to moderate) (4x each)

 

WOD-

100x Russian KB Swings (24/16kg)

75x Weighted Sit Ups (use the KB)

50m  Right Arm Waiter Walk (use the KB)

50m Left Arm Waier Walk

25x KB Clean and Press/Snatch (use the KB) (12-13x each arm)

Score= Time.

 

Post Work- 3 min Row. Crossover Symmetry!!