WODs

"Vodka on the Rocks"

Context: Mental Toughness

Skill Practice Warm Up: Spend 6 minutes working up to a max effort set of strict pull ups, and/or perform one set of max kipping pull ups in 60s.

Metabolic Conditioning: “Vodka on the Rocks”

10 minute AMRAP (As many rounds as possible)

6 Dumbbell Thrusters (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

12 ‘heavy’ Russian Kettlebell Swings (Health: 26#/35#, Athletic: 35#/53#, Performance: 53#/70#)

Scaling Guide: 4-8 rounds