Friday 13 July

Chad and Joe Med Ball Situps

WOD:

Jag 28

For time:
Run 800 meters
28 Kettlebell swings @ 2 pood/1.5 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk @ 2 pood/1.5 pood (alternating arms)
28 Strict Pull-ups
Run 800 meters

Jeff Leonard 18:58. Post time to comments.

SCALES:

Gold

For time:
Run 800 meters
28 Kettlebell swings @ 2 pood/1.5 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk  @ 2 pood/1.5 pood (alternating arms)
28 Kipping Pull-ups
Run 800 meters

Silver

For time:
Run 800 meters
28 Kettlebell swings @ 1.5 pood/1 pood
28 Kipping Pull-ups
28 Kettlebell clean and jerk @ 1.5 pood/1 pood (alternating arms)
28 Kipping Pull-ups band assisted if needed
Run 800 meters

Bronze

For time:
Run 400 meters
28 Kettlebell swings @ 1 pood/3/4 pood or scale as needed
28 Kipping Pull-ups band assisted
28 Kettlebell clean and jerk @ 1 pood/3/4 pood or scale as needed (alternating arms)
28 Ring Rows
Run 400 meters

WARMUP:

5 Minute AMRAP of :

3 heaviest possible Kettlebell swings Russian standard
4 alternating Kettlebell clean and jerks work up to WOD load
7 Mountain Climbers

MOBILITY/SKILL WORK:

Mobility

Shoulders, ankles, and bottom of feet.

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