20181105

WOD:

40 HSPU Buy-In

then

4 Rounds:

30 KB Snatch (53/35) -15 L-Arm, 15 R-Arm

30′ L-Arm OH KB Lunge (53/35)

15 Burpee Box Jump Overs (24/20)

30′ R-Arm OH KB Lunge (53/35)

then

 

40 HSPU Cash Out

Video courtesy of Rogue Fitness.  Quick demo on the KB Snatch.  This WOD begins and ends with 40 HSPUs, but save some energy in your arms at the beginning for the OH walking lunge work ahead of you. I would suggest to start with your KB 30’ from your box, do the  KB Snatches, begin your L-arm OH KB lunge toward the box, once you get to the box (30’ away), put down the KB, do your burpee box jump overs, once done with those, pick up the KB, do the 30’ R-arm OH KB Lunge away from the box, once you get to 30’, put KB down, shake out arms and do the next set.

 

 

 

Scaling Options:

HSPUs – Pike Push Ups

Video courtesy of Nocal CrossFit

 

KB weight -> As needed

 

Box height -> As needed

Cool Down:

Barbell Shoulder Stretch – 2 min

Video courtesy of Mobility WOD

 

Couch Stretch – 2 min per side

 

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