Wednesday 10/2

Warm up 

A- Roll calves & pec mnor/ 2x 30 single unders with jump rope + 5m inchworm with push up

B- KB Warm Up #1

Banded pull aparts

KB around the world

Russian swing

Double tap

H2H swings

Release

Wall ball substitute

Skill 

Weighted dips

WOD

3 rounds for time:

30 KBS w/53# m/70#

600m run with KB w/53# m/70#

7 weighted dips with KB w/53# m/70#