Warm Up
4 Minutes
20 seconds handstand hold
20 seconds air squats
20 seconds rest
- 2 Hand Russian Swing
- 1 Hand Russian Swing
- Hand to Hand Switch
- Snatch High-Pull (pull
punch @ top)
- Hand Insertion (flag & flag pole)
- KB Snatch
Panic Breathing - SODO CFE Version
In Partners:
Partner 1: Run 400m
Partner 2: Rack Hold (2 x 50 / 35)
Switch
Partner 1: 300m (3x pole n’ back)
Partner 2: Rack Hold
Switch
Partner 1: Run 200m
In Partners:
Partner 1: Run 400m
Partner 2: Rack Hold (2 x 50 / 35)
Switch
Partner 1: 300m (3x pole n’ back)
Partner 2: Rack Hold
Switch
Partner 1: Run 200m
Partner 2: Rack Hold
Switch
Partner 1: Run 100m
Partner 1: Run 100m
Partner 2: Rack
Hold
Switch
Partner 1: Run 50m
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 to be performed at the end of the WOD.
Switch
Partner 1: Run 50m
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 to be performed at the end of the WOD.
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