|Doc John reminding us in this Public Service Announcement to drink enough water before and after your workout|
-8 Pistols (with a partner)
-8 Muscle Up practice
-8 Hip Extensions
SWOD: Row for 30 calories. Who can complete the task in the fastest time?
Metcon: One Minute On...One Minute Off...for 10 minutes.
-30 KB Swings -(weight is heavier than you used last time, unless you topped out at 62#)
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*For every penalty counted, perform a 1000 meter row. Good thing we warmed up for it in the SWOD.
For the KB Swings, you will struggle to complete the reps in the time limit if you simply raise the KB above your head and let gravity pull it down. Instead, once you reach the top of the range of motion, pull the the KB quickly back down to the starting position, keeping a tight midsection, so you don't pull your chest down or your body forward.
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