Monday, 9 December WOD


  • 400m Run
  • 3 rounds for quality of: 6 L/6 R Single-Leg Kettlebell Lateral Box Step-ups, pick load Hollow Hold, 20 secs Single Arm Kettlebell Farmers Carry, pick load, L 100 ft/R 100 ft
  • 400m Run (TIMED and make sure to record your time)


Back Squat – 1 set of 5

10 min to work up to max weight for 5 reps. Record your weight! It will be used as a reference for the next few weeks.


Complete as many rounds as possible in 9 mins of:

  • 35 Double Unders
  • 25 Air Squats (they only count if your hips go below parallel and fully extend at the top of rep!!!)
  • 15 Kettlebell Swings, 53/35 lbs

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