Pre: Skill & “Warm-Up”

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Every 2 Mins for 5 rounds (10 mins):

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10 Russian KB Swings

8 KB Goblet Lunges

10 Hand-To-Hand KB Swings

8 KB Goblet Squats

10 Keetlebell Swings (US)

• You pick the load. Same load across all 5 rounds.
• Hone in that skill & ensure you are getting a minimum of 30 seconds rest.
• Scale as needed to make this happen.

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WoD: In Teams Of 2 or 3″

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For Time:

2000m Row

100 Wall Ball Shots (9kg / 7kg, 10ft)

75 Kettlebell Swings (24kg / 16kg)

50 Dumbbell Snatch, Alternating arms (You pick load, “Heavy”)

75 Kettlebell Swings

100 Wall Ball Shots

2000m Row

• Split work up anyhow.
• Only one person working at a time.

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Post your load the KB complex. Then post your teams time to Beyond The Whiteboard.

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