Friday

Skill Development:

·   Kettlebell Snatches

·   Pull-ups or through the rig monkey bar movements

·   Sit-ups

WOD

22 minute AMRAP

·    10 kettlebell snatches (RX24/16 kg) 5 each arm alternating

·    10 Air Squats

·    10 Sit-ups

·    Through the rig or 8 Pull-ups

·    Hop-over hurdles

·    200 meter run

Then:

10 minutes of stretching

Or:

Active Recovery Day

·    Stretch

·    Strategize for the open workout

·    Come and practice the movements