amrap 13′!
COMPETITOR
warm up
aerobic capacity
every 2′ x 6 rounds
50 double unders
+
20 american swing
3 x 7 rest 20”
@70% 1 RM deadlift
COMMUNITY
warm up
kettlebell deadlift / kettlebell swing
kip / kipping pull – ups
kettlebell clean & jerk technique
WOD
amrap 13′
10 kettlebell clean & jerk dx @24 kg M / @16 kg F
7 toes to bar
10 kettlebell clean & jerk sx @24 kg M / @16 kg F
7 deadlift @100 kg M / @70 kg F
$ CASH OUT $
4/5 x 10 good morning
