WOD 16.11.2017

PERFORMANCE

 

STRENGTH

Death by:

2 Alternated Front Rack Step Ups @30% of 1 RM Clean

 

Min1: 2 Step Ups

Min2: 4 Step Ups

MIn3: 6 Step Ups..

 

CONDITIONING

For Max Reps:

 

AMRAP3

3 Burpee Box Jump Overs 24/20

6 T2B

 

Rest 1 Min

 

AMRAP3

5 Burpees Over The Rower

10/7 Calorie Row

 

Rest 1 Min

 

AMRAP3

7 Burpees

14 KB Swings 45/35

FITNESS

 

STRENGTH

5 Rounds for Quality:

7 Ring Rows

7 HR Pushups


 

CONDITIONING

4 Rounds for time:

20/15 Calorie Row

20 AB Mat Situps

20 KB Swings 60/35

 

CAP20

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