20160629 Wednesday Open Wod

Posted: June 28, 2016 by courtland07 in Uncategorized


Kettlebell Skill Work:

  • 1 handed swings

  • Alternating 1 handed swing

  • Power swing

  • Hand release swing


20 min AMRAP

8 Burpees

10 Stationary Dips

12Kettlebell Swings 53/35


Dips to Box Dips

KB as needed

Just as a reminder folks we will be having a Fourth of July wod at 1000. Come ready to go in your best red white and blue gear. 

  1. Nick says:

    Does the programming you guys do follow a certain pattern? Like…certain squat days or snatch. It all seems kind of…random. I’m not knocking the programmer…just curious. Here in Ohio, we have a system that fits the goals we have, and to work toward a certain WOD or gain.

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