8/10/2018

WOD

For time: 
Row 1k
25 Single arm kettlebell thruster, right (70lbs/53lbs)
25 Kettlebell swings (70lbs/53lbs)
25 Single arm kettlebell thruster, left (70lbs/53lbs)
25 Kettlebell swings (70lbs/53lbs)

This workout should be under 12:00 in duration. The kettlebell thruster should be challenging and may cause the athlete to break the reps 2-3 times. 

Intermediate
*Only change is decreased loading.
Row 1k
25 Single arm kettlebell thruster, right (53lbs/35lbs)
25 Kettlebell swings (53lbs/35lbs)
25 Single arm kettlebell thruster, left (53lbs/35lbs)
25 Kettlebell swings (53lbs/35lbs)

Novice
Row 750 meters
20 Single arm kettlebell thruster, right
20 Kettlebell swings
20 Single arm kettlebell thruster, left
20 Kettlebell swings
*Use a kettlebell or dumbbell that is challenging but allows good form. Be cautious, for a newer athlete kettlebell swings are potent, insist on mechanics.