HOME WOD

“Kalsnew”

For Time:

100 Alternating DB Clean and Jerks

*OTM – 5 Burpees over DB

STIMULUS

• Working through 2 different movements in this conditioning piece

• 3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time

• No need to extend the hips fully on our burpees today

• Once you’ve completed 5 burpees immediately move into alternating DB Clean and Jerks

See Movement Video

• DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top

“Kalsnew” (No Equipment Version)

For Time:

100 Odd-Object” Ground-to-Shoulder

*OTM – 5 Burpees over “Odd-Object

WOD

“Twisted Sister”

For Time:

5 Rounds of “Cindy”

5 Rounds of “Mary”

5 Rounds of “Cindy”

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

1 Round of “Mary”:

5 Strict Handstand Push-ups

10 Alternating Pistols

15 Pull-ups