12/1 Wednesday

Warm up 

KB warm up #1

Banded pull aparts + hitchhikers, 20 reps

3x (coach's choice on reps)

1. KB around the world

2. Russian swing

3. Double-tap

4. H2H swings

5. Release

6. Wall-ball substitute or thrusters

WOD

4 rounds for time:

800m run/ 3:30 minute run

25 dips

25 KBS