02/24/15

Pre-WOD (Skills/Strength):
4RD Superset – FOR FORM NOT TIME
5 Snatch Grip Deadlift w/ 4 Count Down
6 Chin-Ups w/ 2 sec pause chin above bar and 4 count down
15 HEAVY Russian KB Swings

WOD:
150x Russian KB Swings (24/16kg)
At top of every miunute stop and complete 30x mountain climbers (total).

Post-WOD (Challenge/Cool-down):
2RDS – 30sec each leg
Seated glute stretch
Samson stretch
10x Scorpions

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