It’s December, Community Fitness Club! To kick off the last month this year, you will complete two rounds of 25 wall balls, 25 kettlebell swings, and a 25 calorie row. Pace yourself the first round, so that you can really push yourself on the second one, especially that last row. You can do it!
If you are an experienced athlete and feel capable, please perform the following WOD as prescribed (Rx):
Rx:
2 rounds for time:
25 wall balls (20lb, 14lb)
25 American kettlebell swings (53lb, 35lb)
25 calorie row
Beginners can scale the movements and the rep scheme in today’s WOD. A beginner’s version of today’s workout could look like this:
Scaled 1:
2 rounds for time:
15 wall balls (10lb, 10lb)
15 Russian KB swings (20lb, 15lb)
15 calorie row
Many people will feel comfortable getting through all the repetitions if they simply scale the weights of the movements. Another version of today’s WOD might look like this:
Scaled 2:
2 rounds for time:
25 wall balls (14lb, 10lb)
25 American KB swings (35lb, 22lb)
25 calorie row
Your score is the amount of time it takes you to complete the WOD. If you would like, leave your score in the comment section below!
Not sure what some of the movements are? Click on the following links for more information:
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