140814 Thursday

Day 4
WOD 140814

warm-up – Coach’s Choice

0:00, 3:00, 6:00
3 ohs
-warm-up/build to your number from last week and use it for all 3 sets

-rest to 10:00-

@ 10:00…
using a 20” box and dumbbells or kbs, perform a total of 30 split squats on each leg
-goal is to build strength and balance
-get work accomplished in 10:00

@ 20:00…
Men – 24kg kb, Women – 16kg kb
For time:
21-15-9
kb swings
single arm kb push press (R)
goblet squat
single arm kb push press (L)