Saturday August 28th

21.08.28

INTENDED STIMULUS

1.) Finish WOD<25:00
2.) Split the KB swing reps equally into short, fast sets with your partner.
3.) Run with your partner and complete the run in less than 10:00.

RX

For Time With A Partner:
150 KB Swings (53/35#)
1 Mile Run
150 KB Swings

LEVEL 2

For Time With a Partner:
150 KB Swings (44/26#)
1 Mile Run
150 KB Swings

LEVEL 1

For Time With a Partner:
100 KB Swings (26/18#)
400m Run
100 KB Swings
400m Run

SKILL WORK

Accumulate:
1:30 Weighted Hollow Hold
30 Single-Arm KB Renegade Rows / Arm

STRETCHING

1-2 SETS
1:00 Pigeon Stretch / Side
1:00 Lax Ball Back & Shoulders / Side

WHITE BOARD BRIEF

Target Time | <25:00
• Partners alternate work on the kettlebell, but they will run together.
• Today’s partner workout will target your stamina, but also your ability to sprint. From the start you want to use a weight you can swing quickly for 10-15 reps before switching with your partner.
• You want to partner up with someone of a similar fitness level as you. However, the fitter athletes should complete the last set of KB swings before going out on the run. This way the less fit partner can have extra rest, and the workout will remain challenging for both athletes