Tuesday 6.10.14

Essentials:
A.
3 Rounds Not For Time:
Turkish Get Ups x 5-10 per arm
Single Arm Kettlebell Swing x 5-10 per arm
Kettlebell Windmill at low position x 5-10 per side

Rest 5min

B.
3 Rounds Each For Time:
Row x 250 meters
Burpees x 10 reps
Kettlebell Swings x 20 reps 55/35
Box Jumps x 10 reps 24/20
250m Row
rest 6min

Fitness:
A.
3 Rounds Not For Time:
Turkish Get Ups x 5-10 per arm
Single Arm Kettlebell Swing x 5-10 per arm
Kettlebell Windmill x 5-10 per side

Rest 5min

B.
3 Rounds Each For Time:
Row x 250 meters
Burpees x 10 reps
Kettlebell Swings x 20 reps 55/35
Box Jumps x 10 reps 24/20
250m Row
rest 6min

Performance:
A.
3 Rounds Not For Time:
Turkish Get Ups x 5-10 per arm
Kettlebell Snatch x 5-10 per arm
Kettlebell Windmill x 5-10 per side

Rest 5min

B.
3 Rounds Each For Time:
Row x 250 meters
Burpees x 15 reps
Kettlebell Swings x 25 reps 70/55
Box Jumps x 15 reps 24/20
250m Row
rest 6min

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