Scott

 

WOD

“Moscow Mule”

On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (2.0/1.5 pood)
50′ Walking Lunge
15/12 Calorie Assault Bike or Row

* Post slowest round time to the whiteboard.

 

MOVE 45

With 24 Minutes on the Clock…

4 Rounds:
30 Flutter Kicks
30 Grasshoppers
30 Bird Dog Planks

Directly Into…

AMRAP in Remaining:
10 Burpees
100ft Walking Lunge
200ft Side Shuffle

 

After Party

Midline
4 Sets, Not For Time:
Max Effort Strict Handstand Push-ups
1:30 Bike or Row
20 GHD Sit-ups