WOD

30.07.19

WARM UP

General & Specific

STRENGTH 

Front Squat – Every 2’ x 5 stes perform:

5-4-3-2-1 reps @climbing

WOD

4-5 Intervals 3’ON, 1’OFF of:

AMRAP

10 Wall Ball @20/14lbs

15 KB Russian Swing @24/16kg

30 Double Unders or 60 SU

WARM UP

General & Specific

STRENGTH 

Front Squat – Every 2’ x 5 stes perform:

4-5 reps @climbing

WOD

4-5 Intervals 3’ON, 1’OFF of:

AMRAP

10 Wall Ball @16/8lbs

15 KB Russian Swing @16/12kg

30 Double Unders or 60 SU

WARM UP

General & Specific

STRENGTH 

Front Squat – Every 2’ x 5 stes perform: 6-8 reps tempo 2020

WOD

4-5 Intervals 3’ON, 1’OFF of:

AMRAP

10 Wall Ball 

15 KB Russian Swing @

60 SU

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