Strength/Skill Work Kettlebell swings: 10-15-20-15-10-10-10
Work on swinging a heavier bell than you typically swing throughout the various rep scheme. If you can swing the 2 pood 20 reps or more then work on heavy single arm swings for the last three sets of 10. In the case of single arm swings you must swing 10 per arm to complete each set.
WOD
5 rounds for time of
400m run
15 overhead squats (95/65 or 70% max OHS)
Immediately followed by 20 chest-to-bar pull-ups.
Class will have a 25 minute cap on this work-out. (Feel free to take a sneak peak at your official Nancy time, before hitting the pull-ups.)
Wow, 2 of my least favorite things together in a wod. I really should do this today, but can’t. I’m over it!
Wow. I perversely love this WOD. Call me nutso.