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.