Warm Up
4 Rounds
:20 on/:10 off
- Jump Rope
- Burps
- Kettlebell Figure-8s
Mobility
Calves & Shoulders
WOD
“Dork”
6 rounds for time of:
60 Double-unders
30 Kettlebell swings (1.5,1)
15 Burpees
Level 2- (1,0.75)
Level 1- (0.75, 0.5), 5 Rounds, 60 singles, 20 KB Swings, 10 Burpees
Extra Work
6 Rounds
2 Snatch Pulls
1 Squat Snatch
*Reset between each lift
*Rest as needed between sets
Recent Comments