WOD for Monday, June 6, 2016

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance & Fitness: 10 minute skill work – Single arm KB Swings and KB Cleans

Part 2 – Conditioning: “Deuce and a Half”

Performance: 6 rounds – Every 5 minutes for 30 minutes:

• Run 400m
• 20 Russian KB Swings (heavy)
• 40 Double-unders

*if you cannot finish within 4 minutes, scale the run to 200m

Fitness: 6 rounds – Every 5 minutes for 30 minutes:

• Run 400m
• 20 Russian KB Swings (heavy)
• 40 Speed Steps (L+R=1)