FRI 10/24/25 WOD

Warm Up - 2 set:  25-meter suitcase carry - 10 air squats - 25-meter suitcase carry - 10 sit-ups - 25-meter suitcase carry - 10 burpees – Double unders:  20 sec single unders – 20 sec high jump singles – 20 sec double unders – 30 reps of your version – Russian kettlebell swings:  10 KB deadlifts – 10 Russian KB swings - 1 set:  20-meter kettlebell suitcase carry - 30 double-unders - 10 Russian kettlebell swings - :20 plank hold – Use workout variations.

WOD

Every 5:00
100-m KB suitcase carry L3-70/55# L2-55/35# L1-35/20#
100 double-unders L2-50 double unders L1-100 singles
30 Russian KB swings
Accumulate max plank hold in the remaining time
– Score is the total time in the plank.
– Use the same kettlebell for the swings.

5 sets Max plank time and level

Post WOD - 1:00 forearm stretch - 1:00 child’s pose stretch