Workout of the day

10 rounds for time
7 kettlebell swings
4 thrusters

Workout notes

Today’s workout is a gem written a few weeks back that has been waiting for better air. This will be a tough one but if you choose the right weight on the thrusters you should be able to keep moving at a pretty consistent pace throughout all ten rounds. Choose a weight for both movements that allows you to start with the seven or four reps unbroken. Just like Thursday’s burpee/deadlift workout there are a ton of transitions today so do your best to move quickly back and forth between the kettlebell and dumbbell. To scale this workout you can cut a few rounds off and shoot for seven or even five rounds for time. Get your times into SugarWOD and enjoy your Friday! 

Scaling

standard: 24/16 kg, 75/55 lb
rx: 28/20 kg, 95/65 lb
sport: 32/24 kg, 115/85 lb
overachiever: 40/32 kg 135/95 lb