Aug 2019

wod 20190820

A: (1)
3 sets, of:
Shuttel Run 200 meters
Bird Dogs x 16 reps
Elbow Scapula Push-ups x 10 reps
Monster Walk 10 Left + 10 Right

B: (G, PULL)
EMOM 12 min, of:
#1 – Ring Row x 12 reps
#2 – Banded Face Pulls x 15 reps
#3 – Single arm Upright Dumbbell Row x 10/10 reps

C:
“buy-in-buy-out”
AMRAP 20 min, of:
Run 800 meters

Then AMRAP, of:
Dumbbell Deadlift x 12 reps
Dumbbell Hang Power Clean x 9 reps
Dumbbell Shoulder to over head x 6 reps
@22.5/15kg x 2

At the 16 min mark:
Run 800 Meters