Thursday 131218

AMRAP 30:

20 Pullups

500m Row

30 Pushups

120 Double Unders

50 Squats

.7mi Assault Bike

GEAR: 2.5


Extra Work: Prehab Circuit 2

EMOM 12, alternating: 

a) Row 0:45 @ 6 

b) 5 Kettlebell Clean + 5 Kettlebell Snatch, left 

c) 5 Kettlebell Clean + 5 Kettlebell Snatch, right 

d) 50' Dual Kettlebell Overhead Carry  KB clean/kb snatch - done with lighter KBs, putting emphasis on pulling the elbows high and maintain a snappy turn over 

Notes Kettlebell Clean/Snatch: Light weight, focus on pulling the elbow high and keeping a snappy turnover.