Grind it out (no time component)Kettlebell Swings # 35 x 1oo
Overhead Squats # 95 x 75 (ass to floor)
Step ups # 24in box X 50
Power Snatch # 65 X 25
Point of this WOD is to kill your AMMO ( posterior chain)
Immediately after this WOD get on rower if available and cool down with 1,000 meters if no rower is available do 50 10 meter sprints very light, point is to get the blood that is now in your legs recirculated through your body to help with the soreness you will be feeling before, during and after this WOD good luck
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