Tuesday's WOD


5 Rounds of 40s Work/20s Rest:
1a) Kettlebell swings 24/16
1b) SDHP 24/16
1c) Cal on rower
1d) Double Unders
1e) Hollow Rocks
*Score = total reps

Cash Out

3 Rounds of:
1a) DB Split Squats x 6 ea. Rest 30s
1b) Zottamn Curls x 8. Rest 30s.
1c) Banded Ab Pulldown x 25. Rest 30s.

Training Intent
– Metcon: You should be able to move through all movements at a slow but consistent pace. KB weight choices should be a moderate weight. It’s possible to stay moving for the entire 40s if your scaling is on point. The 20s between movements will simply allow time to transition, but not full recovery so you should only move at 75% of max effort for every station. This is done in which you move from 1a to 1b to 1c and so on. The order does NOT matter so you can start at different stations if needed.
– Finisher: Should not take longer than 10:00 and you should not have to rest excessively between movements. Make sure you keep your elbows down on the zottaman curls to target your biceps.