040913

GPP

WOD 1:

Chin-up ladder 1-2-3…1-2…

WOD 2:

5min AMRAP:

10 burpees
10 heavy two arm swings

Repeat the AMRAP 3 times for a total working time of 15 minutes, with 3 minutes of rest between rounds.

Kettlebell Sport

8 minute heavy one-arm swings (switch and set down kb as needed)
8 minute heavy one-arm jerks
(Switch and set down kb as needed)

30minute run/bike/jump rope or row or any combination

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3 comments

  1. WOD #1 11.7,1..6
    WOD#2 burpees really hurt the joints today. Broke into 10 pushups, 10 mtn climbers, 10 squat jumps to finish sets

    3rnds, 2rnds +10+2, 2rnds +10

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