Wednesday 7/5/2023

4 rounds for time 

• 200m sprint 

• 100m single arm KB carry 

• 10 single arm KB push presses 

• 100m single arm KB carry 

• 10 single arm KB push presses 

• 200m sprint 

• Rest 1 minute 
  

♀ 35 lb KB  ♂ 53 Ib KB

Minimal equipment: 

• Use a dumbbell if you don’t have a KB 

Scaling:

Lighten the load with the KB as needed 

Accessory: 

• 2x30 Lateral leg lifts 

SPP (Specific physical preparedness): 

• Train/practice a particular task or skill for your specific goal 

Scripture: 

Genesis 47