8/3 WOD Kettlebell Madness

AUG

2012

Burnet & South WOD:

Strength
Front Squat 5×3 with 2s pause @ bottom

THEN
8 min AMRAP:
12 KB DL (2/1.5P)
6 KB Thruster (R)
6 KB Thruster (L)

Burnet Women’s Only WOD:

Partner WOD:
60 med ball sit ups
50 front squat @ 95/65
100 lunges
400m run
50 push press (95/65)
100 med ball passes

Westlake WOD:

Strength:
1 clean + 5 front squat (BB)

THEN
12 min AMRAP
20 Air Squats
15 KB Sprawl to High Pull (1.5p/1p)
10 KB Snatch (5R/5L)