Warm up
5 rounds of: 150 single-unders (jump rope)
10 sit-ups
10 hands-to-knees
10 V-ups
WOD
10 rounds of: 10 pushups
20 dips (use at least 4 of the stackable things)
30 dumbbell swings
Exercises
· Dumbbell SwingsGrab a single dumbbell (15lbs for guys, most women were using 10lb). Grab it with your strong hand, wrap your off-hand around your strong hand. Do a quarter squat, keeping your back straight, and put the dumbbell between your legs, right around mid-thigh. Stand up, and as you do so, swing the dumbbell in front of you, keeping arms locked. It should go above your head, stopping at a 45 degree angle in front of you. Bring it back to starting position to complete the rep. Back should be straight the whole time, and you should bend your legs as you finish a rep. If you’re bending at the waist, you’re doing it wrong, and you might hurt your back.
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