WOD - RX and Advanced Versions

00-20' warm up / www

20-35 KB technique: KB power swing
[A: 4min AMRAP snatch 12/16kg
rest 2'
4min AMRAP C&J 2x8kg/2x12kg]

40-60' Helen - 3 rounds for time of:
400m run
21 kettlebell power swing 16/24kg
12 pull-up
TC 15', by FabianB


WOD - Movember Version

00-20' warm up / www

20-35 KB technique: Russian kettlebell swing

40-60' Helen - 3 rounds for time of:
400m run
21 Russian kettlebell swing 10/16kg
12 jumping pull-up
TC 15', by FabianB

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