wod
3 rounds for time
90 double unders
30 kb swings 16/24
post workout
for time
200 m single arm kb overhead walk
note: use the same KB you used in the workout
switch arms as needed
partnerwod
with a partner, complete as many rounds as possible in 18 minutes of
20 thrusters 43/61
400 m run
note: run together; split thrusters as needed
pre workout
8 min emom
2 front squats
note: build to a heavy set of 2 reps
OPEN PARTY 24.1
wod
complete as many reps as possible in 8 minutes of
5 shuttle runs
10 double db push jerks 15/22.5
20 box step ups 45/60
note: 1 shuttle run = 7,62 m down/7,62 m back
post workout
4 sets
:20 plank hold
:10 rest
:20 flutter kicks
:10 rest