Skill:
Tempo KB Front Squats (Dual KBs)
3211 – 6 reps, 6 reps, 6 reps, 6 reps
*Rest 2 to 3 minutes between sets
WOD:
On an 11 min running clock
3 min row for calories
1 min wall sit
3 min KB Burpee Box Step Ups
1 min wall sit
3 min KB Farmers Carry for distance
Score is weight/(total reps = cals + step ups + distance)
Tempo KB Front Squats (Dual KBs)
3211 – 6 reps, 6 reps, 6 reps, 6 reps
*Rest 2 to 3 minutes between sets
WOD:
On an 11 min running clock
3 min row for calories
1 min wall sit
3 min KB Burpee Box Step Ups
1 min wall sit
3 min KB Farmers Carry for distance
Score is weight/(total reps = cals + step ups + distance)
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