Sunday

Burpees of over the rower have a funny way of chewing you up and spitting you back out. More fitness to come!

10am – WOD
11am – WOD

Pre-WOD:
10 minutes alternating OTM:
Set of 5-10 strict ring dip
Set of 10-20 GHD sit-up

WOD:
For time:
800m run with kettlebell #53/35
20 alternating kettlebell snatch (10 each side)
20 alternating kettlebell step-up (10 each side, 18″ box for everyone, use one kettlebell)
400m run with kettlebell
30 alternating kettlebell snatch
30 alternating kettlebell step-up
200m run with kettlebell
40 alternating kettlebell snatch
40 alternating kettlebell step-up