November 2nd

Today’s workout reminded me of a heavy more explosive “Fight Gone Bad.” Max rep heavy kettlebell shoulder to overhead coupled with rowing was a nasty combo! The 2:1 work to rest ratio allowed athletes to attack each movement hard and fast! Sometimes the workouts with rest added in are the hardest ones!

Skill
Press 7×1
1- Lift every :45 seconds

WOD
4 Rounds
1 Minute- Max rep double kettlebell shoulder to overhead (53/35) elite 70/53
15 Second transition
1 Minute- Row for calories
15 Second transition
1 Minute- rest

From November 2, 2011