WOD 1:
For 10 minutes, complete 30 Russian KB swings every other minute as heavy as possible (be smart, and know your level of Kettlebellness).
Total of 5 rounds, you have atleast one minute of rest, finish faster, rest more.
Perform 20 burpees for any missed minutes.
Post load and number of penalties to comments.
WOD 2:
Head to Head:
5 rounds per athlete:
6 alternating dumbbell snatches, 50/30lbs
3 candlesticks
1 5 cone suicide drill, 20meters
Crossfit RUCK:
Tabata push-ups/sit-ups
20 AMRAP
5 Body Builders
20m “move things”
10 WBS (20/14)
20m “move things”
Partner endurance work
Row vs overhead plate hold
