Warm Up: Shoulders, Hips
Buy In/Cash Out: 2 Laps Around the Building
W.O.D.
In this W.O.D. you will rotate between stations of Row, Kettlebell Swing and Air Squat. The 3 stations will constitute one round. You will accumulate reps/calories for 1 minute at each station. You will be given 30 seconds between rotations to the next movement and round. Individual Round and Total W.O.D. scores will be tallied.
3 rounds of the following triplet with 30 second rest between movements/rounds;
Row (for Calories)
Kettlebell Swing (Russian Swing - Just above parallel)
Air Squat (squat to MedBall Target)
Report between 0530/0600 hrs.....eat and sleep well!
Stay Strong!
-Johnny
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