Skill/Warm-up – Row sprints – 500m followed by 50 sec rest – 400m/40 – 300m/30 – 200m/20 – 100m
WOD
15 min AMRAP
10 – Single Arm KB Press – 24/16k (5 per arm)
20 – Front Rack KB Lunge – each leg is 1
30 – DU
200 meter run
WOD…Aug 19th…AMRAP!
Skill/Warm-up – Row sprints – 500m followed by 50 sec rest – 400m/40 – 300m/30 – 200m/20 – 100m
WOD
15 min AMRAP
10 – Single Arm KB Press – 24/16k (5 per arm)
20 – Front Rack KB Lunge – each leg is 1
30 – DU
200 meter run
