For time:

50 air squats
50 single arm swings each arm (24kg or heavier)
50 push presses each arm (16kg)
50 air squats
50 pushups
50 double arm swing (24 kg)
50 air squats

Kettlebell Sport

6minute heavy one-arm jerks
6minute heavy one-arm cleans

Switch as needed

2x max pullups
2x max chin-ups

30minute run/bike/row



  1. GPP
    WOD 14:59 @45# (did 2×45# on doubles)
    Also did 50 pull-ups in addition (5×10) :20 rest
    Felt good today. Did a 3 mile warm up in 22:40, been awhile…

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s