Skillwork / Strength

Back Rack Lunge
12 – 12 – 10 – 10 – 8 – 8
1 count on all sets. Start with an empty BB make broad adjustments on 2nd and 3rd set.

WOD

KB Tabata, :20/:10 split, 8x Each
Rest 1:00 after all 8 rounds @ one movement. (14:00 Duration)

• Russian KBS
• Double S2O
• KB C-Crunch

Competitor (Rx+): 70/55#, 55s/35s, 35/20#
Athlete (Rx): 55/35#, 35s/20s, 30/15#
Health: Less Weight as needed.
Set up all KBs of the same weight together. Do a walk through with big classes to make sure there are enough, or else adjust starting positions.