10/29/2013

WARM UP
3 x 10
Stick pass through
Push up
Sit up
Back extension
Static lunges (each side)

SKILL
Kettlebell Snatch
Row

WOD
210-meter Row
21x Single-arm Kettlebell Snatch, Left @ 55/35-lbs.
21x Single-arm Kettlebell Snatch, Right @ 55/35-lbs.
21x Pull-up
150-meter Row
15x Single-arm Kettlebell Snatch, Left @ 55/35-lbs.
15x Single-arm Kettlebell Snatch, Right @ 55/35-lbs.
15x Pull-up
90-meter Row
9x Single-arm Kettlebell Snatch, Left @ 55/35-lbs.
9x Single-arm Kettlebell Snatch, Right @ 55/35-lbs.
9x Pull-up

MOB
Hip Mobility