Skill:
5 Dual kettlebell L-sit strict press (tempo 3 sec up, 3 sec down)
0:30 Rest
10 Single arm bent over kettlebell row (5 ea arm, 3 sec pause at top)
1:00 Rest
4 Sets
Conditioning:
3 rounds of:
12 Box overs (24/20″)
6 Snatches (95/63)
…rest 3:00, then…
3 rounds of:
10 Knees-2-elbows
5 Clusters (135/93)
…rest 3:00, then…
3 rounds of:
8 Burpees-over-bar
4 Deadlift (315/203)
For time
Post results and experiences to comments
17:14
Scaled as follows:
Step overs
11# snatch
30 sec tuck hold
33# cluster
Step over bar mod burpees
63 # DL
Proud of you girl!!!
Thank you so much for your help, always!
17:08, Rx, clusters were ugly
16:14 Rx
❤️ this WOD!
Great mix of strength and conditioning!
17:36
DL-265# everything else was rx
I rested today. :/ I’ve gone 5 days straight no rest. My body is feeling it. I will make this WOD up on Friday. It looks awesome! And I thought so when I made it up. Lol!!
Performed this on Friday, 20 November
Part 1 – 2:01
Part 2 – 2:25
Part 3 – 1:47
Total – 12:14 (including rest)
18:47 – mod 65#, 115#, 245#
Box overs – do not swing arms like box jumps, unnecessary motion; use your legs