Skill Work: 

 

KettleBell Skillz!:

Spending some time, we will focus on some of the following KB movements. The Single Arm Swing  |  The Hand-To-Hand Swing  |  The KB Snatch .

  .

WoD, For Rounds/Reps:

17 Min AMRAP:

China Town Run 7 Strict Handstand Push Ups 20 Single Arm KB Swings, 10 e/side (24kg / 16kg)          

 

     

Post number of rounds & any scaling if applicable to comments.

If you don't know already tomorrow is the 3rd Annual WoD on the ROD Games! This year its a mixed pairs comp. 

If you are not taking part but are in the area why not pop up between the hours 7am - 12:30pm and give the guys a cheer?

We'll have donuts courtesy of Shortstop too! 

. . .