The Combat PT Tent will be closed today.  This WOD can be done at home, as long as you have a Kettlebell.  Don’t have a KB?  Use something with weight that you can safely control in a KB Swing (A dumbbell, a full jug of laundry detergent, a ruck sack)

Warmup:

2 Sets of:

10 KB Deadlift

10 Russian Swings

10 Goblet Squats

10 American KB Swings

WOD:

“Death by KB Swings”

KB weight – 53/35

1 American KB Swing the first minute

2 Swings the second minute

3 Swings the third minute….etc Go until you can’t complete the required reps in a minute

Video courtesy of CrossFit HQ.  With an exercise going on today, we’ll take the workout home today.  This one, while it may start easy, is meant to test your grit to hold on and get through the required reps EVERY minute.  I could see this one going well into 30-60 minutes for folks, maybe even longer.  Don’t give up!  Keep making those reps in the minute!

Scaling Options:

KB weight -> 35/25 -> as needed

Cool Down:

Roll out T-Spine – 30 passes

Roll out forearms