WOD July 26, 2013

Strength:

Push Press

4 sets of 4 reps at 80% of strict press max

 

Overhead Squat

3 sets of 5 reps at comfortable weight

 

WOD:

20 kettlebell swings @ 1.5 pood every minute on the minute for 20 minutes.

  

If you cannot complete to prescribed amount of reps in one minute your score is the last minute in which you did complete the prescribed reps. However, keep working for the full 20 minutes and put how many rounds you completed after you reached failure.

 

Example: 

Round 9 completed + 6 additional rounds 

  

*Level 3: As prescribed 
*Level 2: 15 swings
*Level 1: 10 swings @ 1 pood 

 

*Bonus* 

50 Ab mat sit-ups with KB

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