Wednesday 4th Novemeber 2015


In a team of 2, complete the following for time:

-100 Pull-ups

-100 Kettlebell swings (16kg/24kg)

-100 Double-unders

-100 Overhead squats (30kg/40kg)


Ring rows

Reduce weight

Reduce number of double unders/ Single skips


Break down the Overhead squat and make improvements in the movement and warm up to the weight in the WOD.

Go over the movement standards and scaling options for Pull-ups, KB swings and Double unders. 

Leave a Reply

Your email address will not be published. Required fields are marked *