Thursday – January 31, 2019

25 Min AMRAP
8 Front Squat 165/115
100m OH single KB Carry 44/26
12 KB Swings 70/53

WOD Guidance:  This long WOD will test those legs with some heavy-ish  front squats,  some overhead carries for shoulder stability and core work, followed by some heavy KB swings.  Athletes should choose weight for Front squat where they can do all 8 of first set unbroken.  The KB OH carry weight should be challenging but not where you sacrifice keeping your shoulder in a stable position.  Recommend swapping sides at 50m turnaround.  Choose a heavier KB weight for swings.