wodify-daily
Monday, Nov 25, 2019
Warmup
Kettlebell Complex x 2 sets (one with each arm):

KB Halo x 5/side
Kettlebell Snatch x 5
Overhead Carry x 25 yards
Single-Arm KB Swings x 5
Single-Arm Front Rack Squats x 5

+

Complete as many rounds and reps as possible in 12 minutes of:
8 Single-Arm Kettlebell Deadlifts (16/12 kg – left arm)
8 Single-Arm Kettlebell Swings (16/12 kg – left arm)
8 Overhead Walking Lunges (16/12 kg – left arm)
8 Single-Arm Kettlebell Deadlifts (16/12 kg – right arm)
8 Single-Arm Kettlebell Swings (16/12 kg – right arm)
8 Overhead Walking Lunges (16/12kg – right arm)

Strength
Back Squat

Every 2:30 sec *percentages are off of 90%

40% x 5

50% x 5

60% x 5

75% x 5

85% x 3

95% x 1++

WOD
4 rounds:

15 Wall Balls
12 Cal Row
3 Bar Muscle ups

:60 rest b/w rounds

Cash Out
2 sets:

Dead Bug x 20
Russian twist x 20
ISO Back extension 30-60 sec

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