In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength: Kettlebell clean – determine WOD weight

Part 2 – Conditioning: “Lawrence of Arabia”

Performance: For time –

  • 800m run

-then-

21-15-9 reps of –

  • KB Clean (24/16k, L+R=2)
  • Burpee

-then-

  • 800m run

Fitness: For time –

  • 800m run (or 1000m row)

-then-

21-15-9 reps of –

  • KB Clean (or single arm KB Swing)
  • Burpee

-then-

  • 800m run (or 1000m row)
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