5 x L/R One arm Bench Press.  A new Movement but not a new movement pattern.  Weights will be challenged by core stability/ability


3 Rounds for time: 53/35 lbs KB

Complete the following complex ALL MOVEMENTS with Left Arm then complete ALL MOVEMENTS with the Right Arm.

3 Russian swings (this is a one hand swing only to eye level)

3 Cleans

3 Front Squats

3 Thrusters

3 Snatches


Remaining class time complete AMRAP of Cindy 5 Pull-ups 10 Push-ups 15 Squats.

Share the Awesome


  • The Jinx
    December 2, 2013 5:54 pm

    Great workout Foose! The unilateral stuff really adds another dimension.

  • Tom O
    December 2, 2013 8:18 pm

    Joined the six am crew today… Brought my bed head but managed to brush my teeth prior… Great wod Steve. Loved the challenge of unilateral stuff also. Although, Cindy is a B…

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917 Old Fern Hill Rd West Chester PA 19380