WOD 10.07.18

PERFORMANCE

STRENGTH

4 rounds for quality

15 Pushups or Ring Pushups

60sec Plank (Extended Elbows)

Rest 30sec

 

CONDITIONING

AMRAP18

10/8 Calorie Row

8 DB/KB Ground to OH (60/45)*

6 Burpee Box Jump Over 20/18”

 

*Perform 4/4 each arm

FITNESS

STRENGTH

4 rounds for quality

15 Pushups or Ring Pushups

60sec Plank (Extended Elbows)

Rest 30sec

 

CONDITIONING

AMRAP18

10/8 Assault Bike Calories

8 DB/KB Ground to OH (35/25)*

6 Burpee Box Step Over 20/18”

 

*Perform 4/4 each arm

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