Coach Creation WOD by Luke Downing
- For Time
- 12-10-8-6-4-2 Reps of:
- Kettlebell Snatches (each arm, alternating)
- After every round, perform:
- 8 Burpees
- 16 Prison Squats
A “prison squat” is an un-weighted squat (aka: air squat) with hands behind your head during each repetition (demo).
Keeping the heart rate up using simple but effective movements like the burpee and prison squat makes this a serious bang for your buck workout.
The prison squat with hands behinds the head takes away momentum and adds some more trap and core activation - works well with a snatch.