Tuesday 8/9/16 KB Class Workout

6:30pm class

Warm up

3 rds

10 shoulder dislocates, push ups, squats, sit-ups, supermans



KB clean (towel drill)

Work on relaxing in rack



8mins (4mins L/ 4mins R)

Only switching hands once

10 secs swing

10 sec in rack

10 sec OH

Do not put the KB down.

5 burpee penalty at the end for each time the KB is put down.


Post WOD


Double bell rack hold