FRIDAY - 31-07-20


4 Rounds

20 KB Swings

20 Goblet Squats

40 Taps

Score: Total Time

For this WOD you start the clock and complete 20 Swings, 20 Goblet Squats and 40 Taps for 4 rounds.  The time you finish is your score.

KB Swings.

For the Goblet Squat hold the weight at your chest.  Feet shoulder width apart with the heels down.  Lift your chest and tighten your belly.  Reach your butt back and down.  Keep your heels down as you drive your knees out.  Ideally you will get your butt lower than your knees at the bottom with heels down, knees out, and chest up!  Drive through your heels to stand!

Taps can be against a Kettlebell, Dumbbell, Plate, Skirting.. jogging on spot ensure your toe touches the object in an alternating fashion.


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