Swing, Jump, Push-up...Repeat & Add More

Back Squat

Athletes will have 14 minutes to work on sets of 3. This is a DELOAD WEEK - no belts or weightlifting shoes should be worn. Focus on quality movement - strong midline and upright torso. Quality sets!

WOD

3 rounds for time

25 Russian KB swings (28/20kg)
25 Box jump overs (24/20")
25 Hand release push-ups

-REST 2 MINUTES between rounds AND add 5 reps to each movement.
Round 2 = 30 of each, round 3 = 35 of each-

*There will be an 18 minute time cap on today's metcon.