“KetlleBell Killed the Rocket Man” by DB
For Time:
10 Kettlebell Swings 24/16kgs RX+ 32/24kgs
30 Goblet Squats
600m Rocket RUN
15 Kettlebell Swings
25 Goblet Squats
500m Rocket ROW
20 Kettlebell Swings
20 Goblet Squats
400m Rocket RUN
25 Kettlebell Swings
15 Goblet Squats
300m Rocket ROW
30 Kettlebell Swings
10 Goblet Squats
200m Rocket RUN
Core & Skill Development
24 Kettlebell Turkish Get-Ups (12 each arm)
24 Hollow Rocks
24 Superman Arches
24 Russian Twists w/KettleBell
CFHSV Running & Endurance WOD:
600m run
rest 1 minute
1200m run
rest 2 minutes
1600m run
rest 3 minute
2000m run
