WOD – 28 September 2020

Dynamic Warm Up

Rowing Interval’s

20sec Fast – 60sec Rest

Test ( Week 1 )

1-000m Row

WOD

“ The Chief + “

5 Rounds

3 min AMRAP ( Increasing Ladder )

1-Power Clean

2-Push Ups

3-Squats

*Add 1 Rep on each movement after each completed set.

COMP 60/40kg

RX 50/35kg

INT 40/25kg