Wednesday 8/2/2022

3 rounds for time of:

• Run 400 meters

• 21 kettlebell swings

• 12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Minimal equipment: 

• Complete swings with a DB

Scaling:

Reduce weight for swings and modify pull ups to box kipping, banded or ring rows 

Accessory: 

• DB chest flys 3x12

SPP (Specific physical preparedness): 

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

Scripture: 

Exodus 25