WOD

12.04.18

WARM UP

General & Specific

SKILLS

KB Turkish Get Ups – review and practice for 10-12’ 

-then-

7for max reps Alternating Arm KB Turkish Get Ups @24/16kg

WOD

6 rounds of:

12 KB Front Rack Forward Lunges @24/16kg

10 Alternating Arm KB Snatch @24/16kg

8 Toes to Bar

WARM UP

General & Specific

SKILLS

KB Turkish Get Ups – review and practice for 10-12’ 

-then-

7for max reps Alternating Arm KB Turkish Get Ups @16/12kg

WOD

6 rounds of:

12 KB Front Rack Forward Lunges @16/12kg

10 Alternating Arm KB Snatch @16/12kg

8 Knee to Elbows

WARM UP

General & Specific

SKILLS

KB Turkish Get Ups – review and practice for 10-12’ 

-then-

7for max reps Alternating Arm KB Turkish Get Ups

WOD

6 rounds of:

12 KB Front Rack Forward Lunges

10 Alternating Arm KB Snatch

8 Knee Raises

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