Monday 19th March 2018

Wod

Performance
5 Rounds for Time:
300 metres Run
12 Kettlebell Swings 32/24 kg
6 Push Presses 135/95 lb
3 Bar Muscle-Ups

The Kettlebell Swings are Rx’d as overhead. The Push Press is taken from the floor and should be on the heavyish side for you.

Fitness
5 Rounds for Time:
300 metres Run
12 Russian Kettlebell Swings 24/16kg
6 Push Presses 115/75
3 Toes-to-Bars
3 Chest-to-Bar Pull-Ups

The kettlebell and barbell weights should be medium-heavy for you but unbroken. Scale the loads accordingly. The barbell is taken from the floor. The low reps on the gymnastics elements should allow you to choose a challenging version of each if scaling, even if you need to do them as singles.

Post time and Rx to comments.