Missed posting Saturday’s WOD:
21 kb swing (55lb m, 35lb w)
12 pull ups
This is a benchmark workout that I personally love. Everyone put in a great effort. Kassie and Heather put in assistance-free pull ups on their first rounds. This is very impressive. Good job ladies.
4 Rounds of
30sec jump rope
30sec box jump
Followed by 2 min rest after each round.
5 minutes later: 3-3-3 one arm shoulder press
This is an all out effort with fast transitions between exercises. Get your blood pumping as hard as you can.