Hanging out happy it’s friday !

Three generations training with the family!

Of course

Miss Kinsley is being the coach !

 

 

 

warm up 2x

• 4 Broad jump forward and into fast feet backward
• 10 glut bridges with bottom up kettlebell holds
• 10 dowel O/H squats 2 min peanut and then 10 more O/H squats 

review 1 arm clean and split jerk

release

Strength

1 rm overhead squat or another 1 rm you missed!

and /or

10 rope climbs in ten minutes

 

WOD: 18.1

20 min AMRAP  NFT
8 T2B (scaled is knee ups)
10 DB one arm clean and jerks (50/35) (35/20) do 5 a side
14/12 Row for calories