30 Min AMRAP
30 Alt DB Power Snatch
22.5/15kg
30 DB Step Ups 20”
22.5/15kg
25/20 Calorie Row
20 Pull-Ups
1-minute rest
ALTERNATIVE:
30 Min AMRAP
30 Kettlebell Snatch
24/16kg
30 KB Step Ups 24”
24/16kg
25/20 Calorie Row
20 Chest to Bar Pull Ups
1-minute rest
Warm-up wod "The Quick & The Dead" 5 min AMRAP 5 sit-ups 5 push-ups Add one rep each round WOD 5 rounds fir time 250m row 7 Thrusters (♂ 60 kgs ♀ 40 kgs) 250 m Hill Run (alt 40 double unders/60 single
Warm up Warm up for Back Squat 10 - 08 - 06 - 04 - 02 Increase Wt. each set 5 Rounds For Time 500 m Row/400 m Run 20 Back Squat Men 40 - 60 kg Ladies 25 - 40 kg
Not a barbell in sight today. The sun is in the sky so we get outside for stretching and then back indoors for the wod WOD Practice 3 x 7 mins AMRAP’s - 3 mins Rest AMRAP (1) 10 WBS 9/6 kg 10 Sit ups