Coach Creation WOD
- 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).
About the wod
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.
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