Buy In: 200 Taps 

6 Rounds for Time

14 Snatch

14 Air Squats

14 Push Ups

14 Sit Ups

14 Push Press

14 Alt. Lunges

Buy Out: 29 Burpees


For Kadie’s Birthday WOD you will complete 200 Taps and then go into 6 Rounds for Time of 14 Alt. Snatch, 14 Air Squats, 14 Push Ups, 14 Sit Ups, 14 Push Press, 14 Lunges. Once you have completed all 6 Rounds your buy out to finish is 29 Burpees!

Taps can be against a Kettlebell, Dumbbell, Plate, Skirting.. jogging on spot ensure your toe touches the object in an alternating fashion.  You can change these for single skips if you prefer.

Snatch as taught by Coach, 7 reps Right arm and 7 reps Left arm each round.

Air Squats - starting with your feet shoulder width apart. Ensure you keep your chest high and your heels digging into the ground, move your butt back and down until your butt is lower then your knees, avoid collapsing at the bottom, drive up from the bottom position and stand fully.

For the Push Ups, keep your body rigid, with your shoulders above or beyond your wrists and hand just wider than shoulders width. Squeeze your butt, thighs and belly, no sagging or snaking hips!

Sit Ups - Start with the soles of your feet together. Your upper back and shoulders should be on the ground. Your hands should touch the ground behind your head. Flex your abdominals and pull your torso up to a seated position. During the ascent, reach your arms forward. To complete the movement, stack your shoulders over your hips and extend your spine and touch your toes. 

Push press as taught by Coach, doubles if you like or BB. If using single KB or DB 7 reps Right arm and 7 reps Left arm each round. 

For the lunges make sure you take a long enough step each time that the front heel stays down, with your knee out, when your back knee lightly touches (or comes close).  Keep your chest up and drive through your heel to stand completely between reps. Alternating legs each rep. 

For the burpees - jump or step back the feet perform
a push up and then jump or step back in and spring back up into a jump with a clap above your head. Ensure your chest and thighs hit the floor on each rep. 


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    Total time including Buy in and buy out – 23.09 20kg

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