June 15, 2018

 

a) WARM UP:

3 steady rounds of:

  • 18 air squats
  • 12 kb swings
  • 6 ring rows
  • 100m row

 

b) STRENGTH:

  • Work to a heavy Front squat – 20 mins

 

c) WOD:

Part 1 – 5 min AMRAP:

15-12-9:

  • KB Swings – overhead (70/53/35)
  • Front Squat (155/105)
  • Calorie Row (if rowers are full, AAB = at same cals)

Rest 5 Minutes

Part 2 – 5 min AMRAP:

15-12-9:

  • KB Swings – overhead (70/53/35)
  • Front Squat (135/95)
  • Calorie Row
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