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WOD:

1) Every 3:00 x 7 sets:

5 Per Leg, Split Stance Kettlebell Good Morning

10 Ball Slams (Between Feet)

5 Pause Kettlebell Goblet Squats

10 Ball Slams (Alternate Sides)

5 Jumping Squats w/Slam Ball

5 Slam Ball Throws Over Rig

Work through these movements with intent, but the goal is not to rush them. Make sure you’re hitting all positions properly, and then add tempo/speed as deemed fit. Pick one Ball weight and one Kettlebell weight for all movements.

2) 7 minute AMRAP:

10 Dumbbell Hang Power Cleans 25/15

10 Push-ups

Extra Work:

3) Belt Squat Marching – 5 minute AMRAP:

20 Steps On and Off Platform

20 Alternating Steps on Platform with Strict Press

Hold a light pair of Dumbbells in your hands for the entire 5 minutes. Can be held at the Farmers position during the steps on and off the platform. You choose the loading for the actual Belt Squat machine, goal is to be able to go for all 5 minutes.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE