WOD 11.03.19

PERFORMANCE

STRENGTH

3 SETS FQ

8/8 Half Kneeling Bottoms Up KB Strict Press (AHAP)

8/8 Single Arm Ring Rows

16 Plyo Pushups (As tall as possible)

Rest 2:00


CONDITIONING

EMOM10

Min 1: 6 Push Jerks 135/95 + Max Double Unders

Min 2: 2 Rope Climbs


CORE FINISHER

Complete 100 AB Mat Situps

*Every 10 reps perform 30sec Elbow Plank


FITNESS

BUILD

3 SETS FQ

8/8 Single Arm Strict Press

8/8 Single Arm Bench Row

8 Banded Strict Pullups

Rest 2:00


BURN

EMOM10

Min1: AMRAP 1 Burpee + 6 Mountain Climbers

Min2:Assault Bike 2x ( 20sec Max Effort + 10sec Rest )


CORE FINISHER

Complete 100 AB Mat Situps

*Every 10 reps perform 20sec Elbow Plank