WARM UP 3x 10/8 Cal ski 8 Heavy Russian swings 4 Burpee broad jumps (max distance, soft landing)   WOD For time 10-20-30-40-50 (Half each arm) Single arm KB HPS RX-20/12kg   ADV-24/16kg 5-10-15-20-25 Box jump over’s RX-24/20″   ADV-30/24″ 50-100-200-300-400m Run 23 Minute cap   STRENGTH & SKILLS 15 – 20 Minutes core work … Continue reading Kettle Bell Hang Power Snatches, Box Jump Over’s And Runs