THU 10/31/24 WOD

Warm Up - 3 sets:  20 jumping jacks - 10 kettlebell deadlifts - 50-ft single-arm kettlebell overhead carry/arm - 10 single-arm kettlebell swings/arm – Row:  30 sec row – Rest 30 sec – 5 sets - (gradually increase intensity with each set) - 2 rounds:  7 Russian kettlebell swings - 20 pulls on the rower – Rest 1:00 between rounds –

WOD

4 Min rounds: 
30 Russian KB swings L3-55/35# L2-45/25# L1-35/15#
Max-cal row or bike
– Rest 1:00 between rounds –

5 sets for total calories
Post WOD - 1:00 banded shoulder stretch/arm