FRIDAY

STRENGTH:

EMOTM 10 X 10

Banded Russian Kb swings

10 banded kb swings every min x 10 min

Here’s a demo video showing american swings. We’re doing Russian swings (eye Level)

CrossFit WOD:

4 rds:

3 min amrap

3 shoulder to overhead 135#/85#

5 ring dips

7 K2E

Rest 1 min

*** Keep track of total rounds and reps. Pick up where you left off after the minute rest

EXTRA CREDIT:

100 double unders for time