NEWS

THU WOD Recording: Here

WOD

GYM WOD

“Informer”
6 Rounds
15 Russian Kettlebell Swings
12 Burpee Box Jump Overs
9 Toes to Bar

KB Weight: 70/53
Box Height: 24/20

HOME WOD

6 Rounds
20 Jumping Good Mornings
12 Burpee Step Ups
9 V-Ups

WOD GUIDANCE & GOALS
Kettlebell swings should be unbroken every round. Keep a steady pace on the lateral burpee box jump overs. Then complete 9 toes to bar, knee ups or v-ups. Target 15 minutes. If at home, use a dumbbell or weighted object for swings. If no equipment, do jumping good mornings for swings.

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httpv://www.youtube.com/watch?v=TprUgeGN_CM

ENDURANCE

10 rounds – Every 2 minutes, complete:
1x snatch with 3 second pause at 1″ above knee + 1x snatch (work up to a max for the day).
*Each round will consist of 2 snatches. For the first rep, pause for 3 seconds at the launch position before finishing out the lift. For the second rep, it will be a full squat snatch from the floor.