Run or Row

Accumulate 30 KB swings at moderate weight

Skip rope for 2 minutes at easy pace

Inch Worms Down

Samson Lunges back

12 High box step ups

12 scorpions

Calf Stretch on rig

15 squats



Partner WoD:

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run
30 Russian Kettlebell Swings (32/24 kg)
20 Box Jump-Overs (24″/20″)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.



LAX to plantar

Roll Posterior

Mash calf/achilles on KB handle

Roll anything else

Read more


WordPress Image Lightbox Plugin