:startwod:
Warm Up
Run 1 Mile or Row 1600 Meters
Workout of the Day (WOD)
50 Reps of each 53M / 35W
Kettlebell Burpee Swings (2 hand)
Kettlebel Dead Lifts (2 hand)
Kettlebell Swings (2 hand)
Kettlebell Cleans ( 1 hand) 25 each side
Kettlebell Front Squats (2 hand)
Kettlebell Snatches (1 hand) 25 each side
Core Work
Turkish Getups 2 x 10
Hot Potatoes 2 x 30 seconds
Stretching WOD
Spiderman Lunges
Inch worms
Arm bars
:endwod:
