Kettlebell swing for power

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A kettlebell (or dumbbell) swing gets its name from the fact that to execute the movement properly, your arms must swing – as a jumprope or a pendulum. There is no lifting or pulling with the shoulders or arms – the power to create the speed to do this comes from the legs, hips and back. (pictured – Marc Golub, Rose Roman)

WOD (workout of the day)
Complete as many rounds as you can in 20 minutes of:
5 pull ups
10 kettlebell swings
15 arch rocks
20 one-arm kettlebell snatches
– use the same weight for swings & snatches

post rounds completed to comments.

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