14.11.17

Please pick up your Kettlebell Kitchen orders at your earliest convenience. GET EXCITED!

ArxLite (5:30pm)

7,9 or 11 Rounds

30 or 50 singles

20 Scorpions

25′ or 50′ High Knees

20 Arm Raises (10L/10R)

WOD

Don’t be a cherry picker. You may be pleasantly surprised

SESSION 1
1. With a running clock…
A. at the 0:00
AMRAP 5 of:
5 Bar Muscle ups
5 Box Jumps, 40/30″
5 Squat Cleans, 155/105

B. at the 5:00
5 mins to establish a max complex of:
1 Clean (power or squat) + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk

C. at the 10:00
18-12-6 reps For time of:
Dead Lifts, 275/185
Strict HSPU

One barbell for all three wods, only the athlete can change the weight.