WOD 12/8/17

 

Intermediate

Strength:

Deadlift –

3 x 12

* Go light

Skill:

Spend 5 min working on kipping

Core:

3 Rounds –

8 Barbell rollouts

12 Good mornings

Metabolic Conditioning:

7 Rounds with a kettlebell –

5 Figure 8s

5 Cleans

5 Goblets squats

5 One arm swings

5 Around the worlds

*Complete each round without putting the kettlebell down

Beginner

Strength:

Deadlift –

3 x 12

* Go light

Skill:

Spend 5 min working on kipping

Core:

3 Rounds –

8 Barbell rollouts

12 Good mornings

Metabolic Conditioning:

7 Rounds with a kettlebell –

5 Figure 8s

5 High pulls

5 Goblets squats

5 One arm swings

5 Around the worlds

*Complete each round without putting the kettlebell down.