WOD 04-12-2018

Zagrijavanje

5min jump rope
10 Hip Thrust
5 Inchworm Push Up

sWOD

KB Swing Practice
RKB Swing
AKB Swing

Beginner Option
60 single-unders
20 RKB swings 16kg/12kg
10 burpees
4R

WOD

"Dork"  (25min time cap)

60 double-unders
30 AKB swings 24kg/16kg
15 burpees
6R

Intermediate Option – 4R

Cashout

Mobility work