WOD 03.09.18

PERFORMANCE

STRENGTH/SKILL

4 Rounds for quality:

8 Single Arm Waiter Squats x Each Arm

16 Single Leg Box Hamstring Curls x Each Leg

*Choose Weight

 

CONDITIONING

AMRAP16

200m Run

4 Burpee Box Jump Overs 24/20

8 Hang Power Cleans 115/75

FITNESS

STRENGTH/SKILL

5 Rounds for quality:

8 Goblet Squats AHAP

16 Box Hamstring Curls


 

CONDITIONING

4 Rounds for time.

10/8 Assault Bike Cals

10 Up & Downs

10 DB/KB Deadlifts AHAP

Rest30sec