Tuesday 10.20.15 – KB Snatch ladder (but no zombie KB’s)

 In W.O.D.

Skill:  Skill: Kettlebell Snatch Ladder practice. Work up to heaviest KB/ DB possible with each hand.

*Start with the lightest KB, and attempt at least 1 good rep with each hand.
**Do not move up if you are letting the KB crash and bruise your forearm. Fix the form first!

Goal:  Can you do the 100# DB/ 70#KB?

Conditioning: 5 rounds for time:
– 12 Walking Lunges – 6/ leg (Performance: 35-40% of Back Squat 1 RM, Fitness:  Barbell – 10% of Back Squat 1 RM, Health: hands clasped behind head – stay upright!)
– 12 Ring Dips (Performance: Strict Ring Dips, Fitness: Kipping Ring Dips or Ring Push Ups, Health: Box Dips with feet assist)
– 30 Double Unders (Fitness:  Double unders or reps running in place Health:  reps Jump Rope running in place

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