Jul 2019

wod 20190709

A: (7)
3 sets, of:
Wallball Clean over shoulder x 20 reps @9/6kg
Russian Twist x 20 reps
Burpees x 7 reps

B: (FBB, UNILATERAL)
3 sets, of:
Mixed Rack over head + front Rack box Step-ups x 16 reps @15/10kg
Cross Body Deadlifts x 10/10 reps @22.5/15kg
Star Plank :30/30 sec

C:
For rime, of:
Run x 200 meters
Alt. Hang Power Clean & Jerk x 20 reps
Run x 200 meters
Push Press x 10/10 reps
Run 200 meters
Alt. Hang Power Snatch x 20 reps
Run x 200 meters
Push Press x 10/10 reps
Run x 200 meters
Dumbbell @22.5/15kg