WOD – 7 October 2019

Dynamic Warm Up

WOD / Conditioning

3x3min Rounds

a) 20 Cal Bike / Max Effort -Wall Ball 9/6kg

Rest 2:00

3x3min Rounds

b) 20 Cal Ski / Max Effort – D.B Snatch 22/15kg

Rest 2:00

c) 20 Cal Row / Max Effort – D.B Push Jerk

22/15kg

Rest 2:00

d) 100 D.U / Max Effort Med Ball Clean 9/6kg

Stretch / Cool Down