WORK OUT 11/13 & 11/14

[sofia mckibben]

11/13 5 MIN TGU's DEAD LIFTS 225 X 3 205 X 3 205 X 3 4 ROUNDS 20 SINGLE HANDED SWINGS/ PER SIDE 8 KNE 8 PUSH UPS ON KB's 3 PULL UPS

1/14 CLEAN N PRESS AS WARMUPS 5 MIN TWO HAND SWINGS W/ 62 @ 25 RPM REST 1 MIN 5 MIN GOBLET SQUATS W/35 @ 20 RPM REST 1 MIN 5 MIN PUSH UPS @ 12 RPM REST 1 MIN 5 MIN CLEAN N PRESS @ 8 RPM REST 1 MIN 5 MIN ONE HAND SWINGS FIRST 2 MINUTES SOLID @ 30 RPM RESTED 30 SECONDS.. REMAINDER OF TIME SOLID SWITCHING HANDS EVER 15 REPS