Every 6:00 for 4 Sets
800 M Run
30 KB Swings (53/35) OR 30 Hang KB Snatch (15 R / 15 L)
*Record time of each round – try to be consistent (pace the beginning)
*If you’re back is sore from Monday WOD – change KB Swings to Cal Row
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Try to gauge how long this 800 M run is going to take before the workout. The goal should be to NOT put that KB down. Pace the first round more than you think and try to match that score all 4 rounds.
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Suggested Warm Up
2 Minute light jog OR row OR Bike
10 Cossack Squat (5 R / 5 L) – go slow
5 Press Ups in to Downward Dog – Go Slow
1 Minute medium jog OR row OR bike
10 Russian KB Swing
5 Alternating Pigeon Pose – each side
30 Second fast run OR row OR bike
Stretch / roll out calves + feet + hamstrings