Natedawg, Steven, Kevin & Lindsey during FGB
Spend 10 minutes working up to a heavyish Turkish Get-Up
then, with a partner:
5 Rounds: 1 partner bear crawls 25 feet and crab walks back to partner completing as many American KB swings during the walks. Switch. 1 Round = both partners completing swing/walk.
Then it’s Ten Minute Capacity Day!
To be completed in Heats of 4:
For Max Reps: 4 Minutes of Rowing (for distance)Rest 60 seconds
3Minutes of Kettlebell Swings (24/16 kg) Rest 60 seconds
2 Minutes of Back Squat (males = bodyweight; females = .75 x BW) Rest 60 seconds
1 Minute of Shoulder to Overhead (95/65 lbs.)
Scale as necessary.
Post your reps completed for each movement here