WOD 16.05.19

PERFORMANCE

STRENGTH

3 Sets for quality:

16 Alternated DB/KB Single Arm Bench Press

Tempo: (2.1.2.1)

Rest as needed


*Start from pressing out both DBs/KBs and lower each one at a time.


CONDITIONING

For time:

1:00 ON/ 1:00 OFF

Complete 100 Burpee Box Jump Overs 24/20


CAP20


FITNESS

BUILD

3 Sets for quality:

10 Pendlay Rows*

30sec Nose To Wall Handstand Hold

*climbing weight

BURN

For time:

1:00 ON/ 1:00 OFF

Complete 75 Burpee Box Step Overs 24/20

CAP20