WOD-
For time:
100 Kettlebell swings 53#(35#)
(Russian or full swings, your choice)
*Every 3:00 Run 200 Meters or perform 15
Burpees
*No KB, use 1 dumbbell or a back pack loaded
with weight
Rest 5:00 then:
3 Rounds for quality of
10 – 15 Push ups with tempo 22X1
2 seconds down, 2 second pause at bottom,
Fast press up, 1 second reset
10 – 15 Sit ups with tempo on the down.
Once you come and touch your feet, take :02
to lower back to ground
