In WODs

Strength: Squat – working percentages off your 3RM do 3×3@85%

Then, for total working time – 21-15-9 of:

  • KB Swings (24/16k)
  • Toes-to-bar
  • V-ups

– Rest 3 minutes –

Then, 21-15-9 of:

  • Jumping squats (45/35lb)
  • Sit-ups
  • Stationary lunges with unloaded bar (45/35lb) held overhead (L+R=2)

Beginner’s option/Beginner’s Only Class: Lighter KB swings, Knee-ups, lighter or unweighted jumping squats, unweighted lunges or BB on back

Advanced athletes: upgrade to 30/24 KB

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So we did tell him to swing the green KB. I guess we need to be more specific…

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