WOD 04.10.18

PERFORMANCE

ACTIVE RECOVERY

6 Rounds for quality @80% Effort

200m Run

20m Single Arm OH Walk @Moderate

10  Single Arm Deadlifts “

10 Single Arm Romanian KB Swings”

10 Single Arm Waiter Squats “

10 Single Arm Strict Press”

*Alternate Arms Every new round. “


FITNESS

STRENGTH

4 Sets for quality:

30 sec Handstand Hold

10 Floor DB Press

30 sec Hollow Rock Hold

10 DB Rows

1 Min Farmer Carry Hold


CONDITIONING

AMRAP15

12/9 Calorie Row

15 DB Burpees (35/20)

60 Rope Jumps