Workout of the Day

Every minute on the minute for 18:00

1st min- :50 max reps of “KB Flow” (53/35)|(35/26)*
2nd min- :50 max reps of “BW Flow”**
3rd min- :50 max reps of rope climb

*1 Rep of “KB Flow” is…
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)

**1 Rep of “BW Flow” is…
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru (R)

Post WOD

3 sets of…

1:00 Max Cals on Bike
1:00 KB Plank Taps
1:00 Alt. V-Ups

-Rest 1:00 between sets