“Prada”

50-40-30-20-10
Russian KB Swing
Sit Ups
500/400 Meter Row

Weight: 70/53

50-40-30-20-10
Russian KB Swing
Sit Ups
400/350 Meter Row

Weight: 53/35

25-20-15-10-5
Russian KB Swing
Sit Ups
350/300 Meter Row

Weight: 35/26

WOD GUIDANCE & GOALS
Grip, recover, Grip! Choose a weight for the KB Swings that is outside your comfort zone, and forces you to take a break around reps 20-30, then finish the reps in sets of ten. Recover and shake out your grip during the sit ups. At the end of every swing/sit up couplet, do a 500/400 meter row (2:00 or less.) Target 20 minutes.

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