wod
in teams of two
Rx
150 KB swings 53/35
1 mile run
150 KB swings 53/35
intermediate
100 KB swings 35/25
1 mile run
100 KB swings 35/25
beginner
50 KB swings 25/15
400m run
50 KB swings 25/15
warm up
Med ball game
KB skill work
2 rounds
5 single arm kB deadlift
5 Russian swings
10 American swings
then
2 rounds
5 quick KB swings
Movement prep
5 min AMRAP
10 KB swings
200m run