Take 20 minutes to build-up to a heavy 3RM Overhead Squat.
For time:
30 Kettlebell Swings, 24kg/16kg
20 Burpees
10 Overhead Squats, 60kg/40kg
Run 400m
10 Overhead Squats, 60kg/40kg
20 Burpees
30 Kettlebell Swings, 24kg/16kg
Post time to comments.
AM: 5 rnds with 5kg vest
5 Power Snatch 60kg
5 HSPU
6:01
10:57
used 42.5kgs for overhead squats
Apologies to the 4.30 crew for my Tourette’s like swearing outbursts. Will try to use a few more “dratts” “darns” “far outs” “sugars” and “flips” . As you can tell, today’s wod left me fire trucked.
18:00 Mt.G
Today’s WOD
Eve: 10:46 (20kg – shoddy knee)
Massive: 11:46 (50kg)
Punchy!