Work up to 3 rep front squat - 220#
2x20
Double Kb situps 12kg
Partner back extensions
Tuesday
Push press 4x3
Worked up to 165
Then did the following wod inspired by one of the coaches brothers who recently lost his right hand in a car accident
Using only your non dominant hand:
4rft
6 lunges each leg with kb in rack
15 kb snatch
28 kb front squat
Rx:28kg, scaled all the way down to 16kg, using my left hand throughout.
Time: 17:01 , one of the slowest in class
Sounds like an interesting kb workout. I'll have to try it when I get back home.
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