11.30.2016

By
November 6, 2020

SWODSkill Work... Or maybe a Cashout? You'll have to come to find out! ;)

WOD10 Snatches 95/6510 Double Unders10 KB Swings 53/358 Snatches 115/7520 Double Unders10 KB Swings 53/356 Snatches 135/9530 Double Unders10 KB Swings 53/354 Snatches 155/10540 Double Unders10 KB Swings 53/352 Snatches 175/12050 Double Unders10 KB Swings 53/35

METCON

Warm-up: 50 DU, 3 sets of 10 push-ups, 10 air squats, 10 kb swings (light), 10 pass throughs

Metcon workout: 30 minutes total **Dress warm!!!

6 rounds 5 minutes per round (each person should rest at least 1 minute, lighten KB weight if they are not getting that much rest)

400 m run

20 Russian KB swings

40 DU

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