WOD 25.03.19

PERFORMANCE

STRENGTH

4 ROUNDS FQ

4/4 Single Leg + Single Arm KB Deadlifts (Heavy)

8/8 Waiter Squats (Heavy)

30sec KB Weighted Glute Bridge Hold (Heavy)

Rest 2:00

*perform all movements with same weight.


CONDITIONING

AMRAP12

90 Double Unders

60 Power Cleans 95/65

30 Frontsquats 95/65


FITNESS

BUILD

3 ROUNDS FQ

8 Backsquats

-rest 30-

16 Box Hamstring Curls

-rest30-

30sec Elbow Side Plank Each Side

-rest 1:00


BURN

2x AMRAP

AMRAP5

750m Row

Max Effort WB Shots on remaining time.

REST 2:00

AMRAP5

750m Row

Max Effort Box Jumps on remaining time.