Sunday 12 August

Kettlebell Swings

WOD:

For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Post time to comments.

SCALES:

Gold

For time:
Run 1600 meters
100 Double-unders
50 Burpees
Run 800 meters
75 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Silver

For time:
Run 800 meters
50 Double-unders or attempts
35 Burpees
Run 800 meters
35 Double-unders or attempts
20 Burpees
Run 800 meters
20 Double-unders or attempts
5 Burpees

Bronze

For time:
Run 800 meters
75 Singles
25 Burpees
Run 400 meters
50 Singles
15 Burpees
Run 200 meters
30 Singles
5 Burpees

WARMUP:

Dynamic Drills

MOBILITY/SKILL WORK:

Mobility:

Ankles and Wrists

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