WOD

“Thx CF”

METCON

50-40-30-20-10
R-Arm Russian KB Swings
L-Arm Russian KB Swings
KB Goblet Squats

Weight: 70/53

MASTERS

50-40-30-20-10
R-Arm Russian KB Swings
L-Arm Russian KB Swings
KB Goblet Squats

Weight: 53/35

MOVE

50-40-30-20-10
R-Arm Russian KB Swings
L-Arm Russian KB Swings
KB Goblet Squats

Weight: 35/26

WOD GUIDANCE & GOALS
Yes, you read it right…ONE arm kb swings! Complete all forty reps on the right, then all forty on the left, and finish the round with goblet squats. Choose a heavy weight that forces you to break up the reps into two to three sets (except the last round go unbroken.) If the weight is too light, you will not get the right stimulus. Target 20 minutes.

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