Fast and Heavy

12, 9, 6 reps of:

Dumbbell Thrusters 50 lbs
Kettlebell Swings 2 pood (70 #)
Strict Pull Ups

 

This is a workout from Crossfit Football, which is specifically designed for the short duration, high intensity, and explosive nature of football.

Today’s WO should be quick and heavy.  If it takes too long, it defeats the purpose just as if the weight is too light.  The weights recommended above are designed for elite athletes so scale appropriately.

*IF YOU GET HURT YOU ARE DEFEATING THE PURPOSE OF WORKING OUT SO KNOW YOUR LIMITS.