September 26, 2016.


MONDAY 26SEP2016


Warm-Up:
2 Rounds:
10 Burpees
10 Hollow Rocks
10 Single Leg Deadlift


WOD:
9 Minute EMOM
6 Russian Kettlebell Swings AHAP (As Heavy As Possible)*
10 Burpees


*Double kettlebells is probably going to get the desired effect. >72 lbs is the goal for guys. Girls shoot for 72. This should be a tough 6.


For the double kettlebell swing check out this video for a simple example:
https://www.youtube.com/watch?v=ZOLoHiNIgC8