Fitness & Performance:
A. For time:
50-40-30-20-10 reps of
Wall balls
Double unders
B. For time:
50-40-30-20-10 reps of
KB swings (70/55)
Abmat Butterfly Situps
Health:
A. 5-6 sets, not for time:
4-5 dumbbell thrusters
Heavy Farmer Carry 2 gym lengths
Double unders
B. 5-6 sets, not for time:
8-10 Russian KB Swings
8-10 Abmat Situps
Coach’s Tips
For today’s conditioning we have two separate workouts, though if space or equipment is an issue, they can be done in either order. If you cannot do double unders, choose singles x3 or if you have any inflammation or any issues at all with hips, knees or ankles, please do the Health version of the WOD. The Kettlebell swings should be russian and heavy. Performance athletes can choose to go Russian but heavier (i.e. 80/65) or go overhead with (70/55). Performance athletes should also aim to do the double unders unbroken. For an extra challenge do the wall ball shots unbroken too.
