Monday 3-18

Warm Up

3x
10 Slow PVC dislocates
10 Cuban Presses
10 Pushups

27 Squats

WOD

Performance

In 15 minutes find 3RM Overhead Squat

3 Sets
Rest 5 Minutes between each set
15 Burpees
30 Unbroken KB Swings (2 pood/1.5 pood)
Run 800m

KB cannot touch the ground once the swings start.
For every break in the KB Swings, do 20 pushups after the run.

Fitness

3-3-3-3-3 Overhead Squat
Add Weight Each Set of 3

3 sets
Rest 5 minutes between each set
10 Burpees
20 KB Swings (1.5 pood/1 pood)
Run 400m

Stretch

Coach’s choice