Monday, June 22, 2015


10:00 To work up to 1 heavy hang squat clean

8:00 Amrap
3 Squat cleans (135/95)
5 Box Jumps (30/24)
7 KB Swings (2/1.5)

Post WOD
60 m sled walk forward (heavy)
60 m sled walk backward
60 m sled walk lateral left side
60 m sled walk lateral right side

Tip of the Day
The kb swing is an excellent movement for building core and posterior chain strength.  Keeping your core tight to absorb the weight at the bottom and using your glutes and hamstrings to fire the kb forward.  Pay close attention to your midline positioning while doing your swings.  It should be a straight line from top to bottom, with no arching at the top and no rounding at the bottom.