Warm Up
3 Minutes – Running Clock
- 20 sec Hollow Rock
- 20 sec Superman Hold
- 20 sec Rest
3 Minutes – Running Clock
- 20 sec Handstand Hold
- 20 sec Rest
KB WOD
12 Minutes
60 sec USA KB Swing (50 / 35)
60 sec Rest
* You have 60sec to complete 30 swings. Every time you fail to complete the work in the alotted time, you incur a penalty. For each penalty, you must endure a 60sec wall sit with your KB. Penalties must be completed at the end of the WOD. 5 Penalty Maximum
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