12/9 Thursday

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

20-minute AMRAP 

15 hollow rocks

20 KBS

10 push up SB drag

10 SB shoulder to OH

Ray Traitz