FRIDAY 11-13-15

Warm-up:30min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Practice the movements as skill -- develop them before the workout.

Metcon:20min

Perform this workout as a team of 2.  If an odd number of students in the class the coach may either join you OR you can go roughly even work to rest.

try to select a teammate with roughly the same strength otherwise 2 sets of weight will be needed.

  • Metcon Alternating Manmakers (AMRAP - Reps)

https://youtu.be/3EdJZDLTVRc

record weight in comments.

Only complete cycles count as a rep.