September 2017

WOD 

20 Sit ups
30 KB Swings
40 Goblet Lunges
500/400 M Row
60 Air Squats
3 Rnds
**30 min time cap.**
Coaching Tip: Today we go long, no barbell.  Pick a KB weight that you’re able to move through in large sets. DO NOT DROP THE KB.
Early morning row for the AM crew!