Thursday – December 6, 2018

Skill/Technique: Single arm dumbbell/KB Overhead Squat. 6 min EMOM: 3 per arm (6 total)

WOD:
5 RFT
15 KB Swings 70/53
15 Burpees

*10 min T/C

via Chris Spealler

WOD Guidance: The goal for this is 6-10 minutes. Choose a KB weight that you can swing 15 reps when fresh. Try to keep swings unbroken or 2 sets or less throughout the five rounds. Don’t sprint out on burpees, find a steady pace you can maintain.