WOD starts with 400 M Run
then
50 Du
20 KB Lunges (36/25) total
15 Hang Cleans (165/115)
10 Strict KTE
every 5 Min run 400 Meters
CORE Series Training
Warm Up: Double Under Practice 5 Mins
Skill: The Kipping Swing/toes to bar.
3 sets of Max effort after finding Kip and either knee raise, knees to elbows, or toes to bar
WOD. Like “annie” 30-20-10 Double Unders/Sit Ups/Kettlebell swings
