WOD - Saturday, 11.7.2015

WEIGHTLIFTING W/ @COACHJOEWL  (9AM)

FITNESS (9AM, 10AM)
WARMUP

Run 400m
10 Light KB Swings
10 Single Arm Russian KB Swings Left
10 Single Arm Russian KB Swings Right
10 KB Single Arm Waiters Squats Left with 3 second pause (front squats)
10 KB Single Arm Waiters Squats Right with 3 second pause
10 KB Single Arm Snatches Left
10 KB Single Arm Snatches Right

3 rounds not for time:
8 Single Arm KB Overhead Squats (each arm)
16 Hollow Rocks
16 Arch Rocks
8 Push Ups with 3 second pause at bottom (off the ground)
8 Ring Rows with 3 second pause at top

WOD
50-40-30-20-10
KB Swings (53/35)
400m Run between each set