WOD 20.03.18

PERFORMANCE

 

STRENGTH

12 sets of 40sec ON/20sec OFF alternating btw:

Set 1: Double KB Overhead Hold 45/25

Set 2: Hollow Rock Hold

Set 3: Ring FLR

 

CONDITIONING

Teams of 2

Alternating at any time

For time:

100 Pushups

200 KB Swings 45/35

300 Double Unders

CAP20

FITNESS

 

STRENGTH

12 sets of 40sec ON/20sec OFF alternating btw:

Set 1: Bumper Overhead Hold 35/25

Set 2: Hollow Rock Hold

Set 3: Elbow Plank

 

CONDITIONING

Teams of 2

Alternating at any time

For time:

50 Half Burpees

150 KB Swings 35/15

450 Rope Jumps

CAP20