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WOD…July 12th…Max Effort!

Elements 3

General Warm-up

Specific Warm-up – 5 x 5 – Light KB swing, Hand release push-up, Light KB SDHP


5 rounds for calories and reps

30 sec ME calorie row

30 sec rest

30 sec ME KB Swing 24/16K

30 sec rest

30 sec ME HRPU

30 sec rest

Keep a continuous count of reps and calories.  If more than 10 athletes we change the order of movements for some to accommodate.


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