Oct 2019

wod 20191030

A:(4)
3 sets, of:
Straight Arm Plank :60 sec
Single arm Dumbbell Power Clean & Jerk x 10 reps @15/10kg
Bird Dogs x 16 reps

B: CROSSFIT)
15 – 12 – 9 – 6, of:
Dumbbell Burpees @15/10kg
Dumbbell Thrusters @15/10kg
Rest 3 min

21 – 15 – 9. of:
Dumbbell Power Snatch @15710kg
Chest to Bar (Pull-ups -> RIng Rows)
Rest 3 min

3 rounds, of:
Row 400 meters
Dumbbell Lunges @15/10kg
Knee raisers