OHS & KB Swings

Warmup:
run 400 meters
15 pvc pass thrus
box stretches (5 minutes)
30 reach & rolls
10 overhead squats (pvc)
10 overhead squats (45#)
5 overhead squats (95#)

Skill:
10 turkish getups (5 per arm)

• 1 pood kettlebell (3 reps per arm)
• 1.5 pood kettlebell (1 rep per arm)
• 45# barbell (1 rep per arm)

Strength:
3,3,3,1,1,1,1 overhead squats

• 95# - 3 reps
• 145# - 3 reps
• 165# - 3 reps
• 175# - 1 rep
• 185# - 1 rep
• 195# - 1 rep
• 205# - 1 rep

WOD: "100 KB"
100 kettlebell swings for time (1.5 pood Rx)

Time 5:43 Rx

This marks my 3rd year with CrossFit. Not a shabby day.