WOD

12.07.18

WARM UP

General & Specific

SKILLS

Turkish Turkish Get Ups – review & practice then:

7’ AMRAP of:

max reps with KB @24/16Kg

WOD

10 rounds for time:

10 M / 7 W Calories Assault Bike or 15 M / 12 W Calories Row

15 M / 10 W Push Ups

WARM UP

General & Specific

SKILLS

Turkish Turkish Get Ups – review & practice then:

7’ AMRAP of:

max reps with KB @16/8Kg

WOD

10 rounds for time:

10 M / 7 W Calories Assault Bike or 15 M / 12 W Calories Row

15 M / 10 W Push Ups

WARM UP

General & Specific

SKILLS

Turkish Turkish Get Ups – review & practice then:

7’ AMRAP of:

max reps with KB or DB

WOD

10 rounds for time:

45″ on Assault Bike or Row

10 M / 6 W Push Ups

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