Warm Up:
Warmy+
Take 10 minutes and practice KB; swings, snatch or OHS. Try a couple reps with right then a couple reps with left hand. Focus on form and not weight. Within the time cap perform 50 total reps.
Xfit WOD:
For time:
Run 1200 meters
30 Kettlebell swings, 53#(35#)
Run 800 meters
25 Kettlebell swings, 53#(35#)
Run 400 meters
20 Kettlebell swing, 53#(35#)
Pull up work;
18,12,10,10,10
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