WOD 20.12.18

PERFORMANCE

CONDITIONING

FOR TIME:

400m Run

200m Double KB Carry 45/25

400m Row

200m KB Front Rack Carry 45/25

400m Run

200m KB Farmers Carry 45/25


FINISHER

3 SETS FQ:

60sec FLR on Rings

12 Alternated KB/DB Floor Press @ Glute Bridge Position

-Rest 60sec-


FITNESS

STRENGTH/SKILL

5 SETS FQ

10 DB Bench Press

10 DB Bent Over Rows

-rest 90sec-

CONDITIONING

EMOM15

Min1: 200/150m Row

Min2: 8/6 Assault Bike Cals*

Min3: Max Effort AB Mat Situps


*Using only arms