ROOKIE
A.
7 Rounds for time:
10 Push Ups
10 Goblet Squats
10 Kettlebell Swings
10 KB Swings
10 KB Halo
10 KB Hot Potato (2 count)
10 Pull ups
(Session Goal:
A. Sub 33min)
INTERMEDIATE
A.
7 Rounds for time:
10 Push Ups
10 Goblet Squats 16/12kg
10 Kettlebell Swings Left Arm 16/12kg
10 KB Swings Right Arm 16/12kg
10 KB Halo 16/12kg
10 KB Hot Potato 16/12kg (2 count)
10 Pull ups
(Session Goal:
A. Sub 33min)
COMPETITOR
A.
Snatch Balance
5-5-5
B.
Hang Squat Snatch 1RM
C.
5 Rounds for time
Row 300m
50 Double Unders
40m Farmer Walk 60/40kg
(row must be sub 1:34/1:54 – or the athlete will complete a 25 burpee penalty for each round this is not achieved to be done after the WOD)