Wednesday 161228

Dynamic Warm-Up –
Prepare to for..

WOD:
AMRAP 8 Minutes (NEED TWO KETTLE BELLS)
18 Kettlebell Swings red/green, green/blue, blue/yellow
KB Waiters walk 15 meters
15 KB Thrusters red/green, green/blue, blue/yellow
KB Waiters Walk 15 meters switch hands
12 Turkish Get-ups/Progression lbs
* Scale weight and movement accordingly to maintain intensity with good mechanics.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Interval
5 Rounds:
12 Box Jump Overs 24/20″
8 Touch and Go Power Cleans 165/115lbs
12 Box Jump Overs
Rest :90
Accessory
Sled Push Sprint-Light Weight
6x100m
Rest 3:00

Accessory
Sled Push Sprint-Light Weight
6x100m
Rest 3:00

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