Today’s work is a variation on a good old-fashioned CrossFit.com WOD except we have exchanged the pull ups for KB swings. Probably because we programmed an adequate amount of pull ups back on Tuesday.  Same rep count with decreasing work each round and the addition of a KB for the lunge… giving it a little bit of weight.  This is a fairly “light and fast” way to end the week.  Get in here and go fast.

Coming Specialty Series for the month of May, at 5pm
Mondays- underground strength… all things heavy and powerful
Wednesdays- CF endurance… fast and long, run/row/bike and more

Friday’s WOD at 7 and 9am, 3 and 5pm
For time complete 21-18-15-12-9-6-3 reps/round for time of:
Abmat sit ups
24/18kg kettlebell swings (USA)
Walking lunge w goblet KB
Post time and load to chalkboard

Saturday 9:30am Group/Team/Partner WOD