Thursday 11/9

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