Workout of the Day

For time:
100 Double Unders
50 Kettlebell Swings, 24/16kg
25 Push-ups
80 Double Unders
40 Kettlebell Swings, 24/16kg
20 Push-ups
60 Double Unders
30 Kettlebell Swings, 24/16kg
15 Push-ups
40 Double Unders
20 Kettlebell Swings, 24/16kg
10 Push-ups
20 Double Unders
10 Kettlebell Swings, 24/16kg
5 Push-ups

* RXD plus = handstand pushups

Extra Training

Snatch Pull + Hang Snatch + Snatch
1-1-1-1-1

30-20-10 GHD Sit-ups
Rest as needed between sets, but do them unbroken

For time:
Single Arm Front Rack Kettlebell Carry, 24/16kg, 400 m

** Log results on Beyond the Whiteboard 
OR Log your Results via your WODIFY account**

Lily at 4TP CrossFit in South Korea over the weekend 

Lily at 4TP CrossFit in South Korea over the weekend