WODs

"Crooked Launch"

Context: Practice

Strength: 1-1-1-1-1-1-1 back or box squat – TEST (7 sets of 1 rep, increase weight with each set to max)

Metabolic Conditioning: “Crooked Launch”

For time

Row (Health: 600m/800m, Athletic: 800m/1000m, Performance: 1000m/1200m)

then 3 rounds for time

80′ kettlebell suitcase carry (20′ out and back two times) (Health: 18#/26#, Athletic: 26#/35#, Performance: 35#/53#)

10 left single arm kettlebell swings (same)

10 right single arm kettlebell swings (same)

10 goblet squats (same)

Scaling Guide: 8 – 11 minutes, about 3:30 for the row, then 2:00 per round

Optional ‘Cash Out’: 16 suitcase lunge steps, 30s plank, 100m run, 4 min.