Skill:
American Kettlebell Swings

WOD:
Row 1000m
50 Alternating Dumbbell Snatch (50/35)
Bike 1000m
36 Alternating Dumbbell Snatch
Row 1000m
20 Alternating Dumbbell Snatch
Bike 1000m

We are going to start by working on some American Kettlebell Swings. We’ll be sure to warm up good and do some mobility for that thoracic spine and overhead shoulder position. We’ll talk about good form and technique for those American Swings. We want to make sure that when we get that heavy kettlebell overhead that our chest/ribs aren’t flaring – we never want weight over an arched back/empty space!

Then we are going to run and row and dumbbell snatch. For larger classes, we can alternate who starts with the run and the bike. As long as you row twice and bike twice, you are good to go!

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