WOD 11.04.19

PERFORMANCE

CONDITIONING

AMRAP15

200m Run

15 KB Swings 60/35

200m Run

15 Hand Release Pushups


FINISHER

“Sun’s Out & Gun’s Out”

Not for time:

2-4-6-8-10-8-6-4-2

Barbell Bicep Curls (Moderate-Heavy)  

20m Gun Grip Walk* (Heavy) between sets.


*Must hold the bumper plate without touching  the chest with 90 degree elbows.


FITNESS

BURN

AMRAP15

200m Run

15 KB Swings

200m Run

15 Up & Downs


FINISHER

Not for time:

2-4-6-8-10-8-6-4-2

Supinated Ring Rows

20m KB Farmer Carry (Heavy) between sets