170726

Athletes, For your WOD, the lunges and squats are single arm movements keeping that kettlebell straight up overhead, with your bicep right by your ear.  the kettlebells swings are traditional, 2-handed American swings.  The 1-arm Over Head Squat requires a lot of mobility.  Ease into these, try a few before the workout.  Talk to your coach about modifications if you are not able to hit depth or if you are not able to keep your arm straight overhead.

SWOD:
Back Squat
2X8 @ 40 % of 1RM
3X5 @ 60 % of 1RM
3X3 @ 75% of 1 RM
-or do 1RM back Squat-

For time:
21 KB OH Walking lunge 53/35, RIGHT ARM
50 Kettlebell Swings
21 Overhead Squats, LEFT ARM
50 Kettlebell Swings
21 Overhead Squats, RIGHT ARM
50 Kettlebell Swings
21 OH Walking lunge, LEFT ARM

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