Wednesday 10/28/15 - Straight Legs & Heavy Bells

October 28, 2015

 

MAIN WOD
Warm Up: 3 Rounds (Easy Pace)
1:00 Kettlebell Swings (Light)
1:00 Perfect Pushups
1:00 Jump Rope Single Unders

M:1 RDL
5 Sets of 8 Reps @ 90% of 8RM

If no 8RM, find one.

M:2 10:00 AMRAP
10 Kettlebell Swings (#70/#55)
10 Strict Ring Dips
30 Double Unders

Strict Ring Dips → Perfect Push Ups
Double Unders → 60 Single Unders

VIRTUOSITY
V:1 Warm Up
V:2 Learn

V:3 Review: Pull Ups, Snatches, Lunges

V:4 3 Rounds:
5 Power Snatches,
10 Pull Ups,
20 Lunges
200m Run

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