.

Pre WOD/Skill Work
Bench Press 10 Sets X 3 Reps
( The intent is speed. If there is a pause in any of your 3 reps, the weight is to heavy. )


WOD: For Time
21-15-9 rep rounds of
Dead lift With A Stone 140# (95#)
Russian Double Kettle Bell Swings 1.5 pood (1 pood) each hand.
100 Ab Mat Sit Ups
9-15-21 rep rounds of
Kettle Bell Clean & Jerk 1.5 pood (1 pood) each hand.
Pull Ups