KB Flow Practice
15 minute EMOM
Flow 1:
1 KB DL
2 KB Row
3 KB Hang Snatch
4 KB Overhead Lunge
*Each arm*
Flow 2:
1 KB DL
2 KB Clean from Floor
3 KB Hang Clean into Lunge
4 KB Kneeling Press
*Each arm*
Flow 3:
1 KB DL
2 KB Clean into Thruster
3 KB Windmills
*Each arm*
Open Wod 12.4
12 minute Amrap
Rx
150 WBS 20/14
90 Double Unders
30 Ring Muscle ups
Scaled
12 min Amrap
90 WBS 14/10
60 Double or Single Unders
30 Pull-ups
30 Dips