Oct 2019

wod 20191013

A:(5)
3 set, of:
Walking Lunges 10 meters
Handrelease Push-ups x 15 reps
Walking Lunges 10 meters
Air Squat x 15 reps

B:(CROSSFIT)
3 rounds, for time, of:
Front Rack Lunges x 16 reps @40/25kg
Clean & Jerk x 10 reps @40/25kg

then …

10 rounds, of:
Ring Dips x 5 reps (Hand release push-ups x 10 reps)
Rope Climbe x 1 reps (pull-ups x 3 reps)

then …

for time, of:
Over Head Squat x 10 reps 40/25kg
Row 1600 meters (Assult Bike 1 mile)
Over Head Squat x 10 reps @40/25kg

D: