WOD 20.06.19

PERFORMANCE

SKILLS

EMOM10

Min1: HS Walk or HS Hold Practice

Min2: 100m Row @50% Effort




CONDITIONING

6 sets of:

AMRAP3

5 HSPU

10 AB Mat Situps

20 Double Unders

-Rest 1:00-


FITNESS

BUILD

Every 2:00 for 5 Sets perform:

10 Barbell Bicep Curl to Supinated Press

20 Banded Tricep Extensions

30sec Max Effort Hollow Flutter Kicks


CONDITIONING

6 sets of:

AMRAP3

5 HR Pushups

10 AB Mat Situps

20 Rope Jumps

-Rest 1:00-