Warm Up: 2 Rds of: 200m Run, 10-Pass Throughs, 15-Toes to Wall, 15-Walking Lunges
Strength: Power Snatch 5 rds of 3 reps. Try to increase weight each round.
WOD: Alternating Tabata:
Strict Press 95/65 lbs
Kayaks 45/35 lbs KB ( Seated feet up moving KB from side to side)
Rest 2 min. Whiteboard your score for the this set.
Kettle Bell Swings 45/35 lbs
Goblet Squats 45/35 lbs
tabata= 8 Rds of 20sec. Of work, 10sec of rest. You will do each movement a total of 4 times. A Tabata lasts 3min 50sec.
The trick is to maintain a high rep total per movement without burning out. Your score is the lowest rep total per movement, per 20sec of work. So if the 1st round you did 20 reps and the last round you did 3 your score would be 3. So pick a number that you can attain each round for a higher score. There will be 4 scores for this WOD.