Warm Up
4 Minutes
20 Seconds Handstand Hold
40 Seconds Rest
*pike push up or regular front plank okay, too*
Technical
Single KB Clean & Press
PROGRESSION DRILLS
- 2 Hand Russian Swing
- 1 Hand Russian Swing
- Single KB Clean
- Rack Hold
- Single KB Press
- Single KB Clean & Press
Panic Breathing
PipeHitters Version
In Partners:
Partner 1: Run to Tracks & Back
Partner 2: Rack Hold (2 x 35/53)
Switch
Partner 1: Run to Corner of 6th and Forest & Back
Partner 2: Rack Hold
Switch
Partner 1: Run to Paramount Motors Post & Back
Partner 2: Rack Hold
Switch
Partner 1: Run to Pole & Back
Partner 2: Rack Hold
Switch
Partner 1: Run Halfway to Pole & Back
Partner 2: Rack Hold
Switch
While one partner runs, the other holds two kettlebells in the rack position. Partner 2 CANNOT begin running until Partner 1 has secured the rack position. No longer than 5 seconds of transition time is permitted. If the bells rest anywhere but the rack (i.e. on the shoulders, the ground, at the sides), count a penalty. 1 Penalty = 10 burpees per partner to be performed at the end of the WOD
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