WU:
Squat x15
20kg KB Swing x 12 + last one, hold in low position and push out knees
Walk out - Push Up Position
Lunge Back w/Twist
HFS
SWOD:
Shoulder Press x5 (WU+35kg-45kg-60kg)
30 sec rest
Back Raise x10
WOD:
15min @ start of each min....
4 Clapping Push Ups
8 KB Swing (20kg)
12 Squats
Comments: BOOM, smashed the WOD and also the SWOD! Always struggled with the SP and starting to get some weight on it. Recon I have 5kg more in there....
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