Conditioning:

KO in the OK II Scaled WOD 1

With a running clock for 15 minutes:

0:00-7:00:

3 women – AMRAP*

30 Kettlebell Swings (53/35)

40 Thrusters (95/65)

50 Pull-ups

3 men – Bike

Accumulate as many calories as possible in 7 minutes

 

7:00-8:00:

All athletes rest

 

8:00-15:00:

Switch (men will perform the AMRAP, while women will be on the bike)

 

*Movements can be partitioned as you’d like

 

For Scores

Score 1: Total calories biked

Score 2: Total reps of women’s AMRAP

Score 3: Total reps of men’s AMRAP

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00

 

 

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