Watch the jerk and make yours look like this:


5 sets of 2 sit squat kettlebell press

7×1 Jerks (from rack) @ 80%

6 rounds for time of:
20ft Handstand walk
30 second Ring hold
10 Toes to bar
400m Run
Rest 1 minute

Post loads and time to comments.


As many rounds as possible in 22 minutes of:
10 Kettlebell punches on back extensions
10 Dumbbell snatches (35 lb./25 lb.)
20 Russian twists
20 Straight arm planks to elbow planks
200m Run

Post completed rounds to comments.


3 rounds for time of:
30 Kettlebell swings (53 lb./35 lb.)
30 Lateral box step overs
800m Run

Post time to comments.

Wednesday WOD, April 12, 2017

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