WOD 16.04.19

PERFORMANCE

STRENGHT

3 SETS FQ:

10/10 L-Sit Single Arm KB Arnold Press (Mod-Heavy)

10 Chin Ups

Rest 1:30


CONDITIONING

4 ROUNDS FT:

80 Double Unders

16 Single Arm DB/KB Walking Lunges 50/35

16 KB/DB Snatch 50/35

*Alternate Arms every new round.


FITNESS

BUILD

5 SETS FQ:

5 Barbell Strict Press (Climbing)

10 RIng Rows

15sec Hollow Rock Hold



BURN

EMOM18

Min1: Max Rope Jumps

Min2: 10 Dual DB Push Press

Min3: 5 Devils Press