12/15 Thursday
Warm Up
KB warm-up #1
Banded pull-aparts + hitchhikers, 20 reps
3x (coach's choice on reps)
KB around the world
Russian swing
H2H swings
Release
Double-tap
Wall-ball substitutes or thrusters
Partner WOD
3 rounds AFAP in a ping-pong fashion:
4x 7 KBS
4x 20-second sprint