Thursday

Strength & Skill Development:

Kettle-bell step-up presses

• Practice on a low box and with a light weight
• Build to working weight and height
• Alternate arms

WOD

7 Rounds For time:

24 minute CAP

• 6 Kettle-bell step-up presses (RX 24”/20” box and 24/16 kg)
• 40 double-unders
• 3 Bar Muscle-ups or strict pull-ups
• 12 calories (Machine) or 200 meter run