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Gorilla - 15/9/23

“Gorilla”


Group Warm Up: Coaches Pick


WOD:


RXD Option: Must be completed as prescribed.

Time Cap: 18 mins

Part A: 2 rounds

1000m Row (Split)

2 Rounds Each:

4 KB Cleans

6 KB Squats

8 KB Push Press

(20/12 KB x 2)


Rest 5 mins


Part B: AMRAP in 15 mins (Alternating Exercises)

3 Power Snatch & 1 OHS (50/35)

5 Pull Up to T2B

200m Run


SCALED Option: Scale to suit.

Time Cap: 18 mins

Part A: 2 rounds

1000m Row (Split)

2 Rounds Each:

4 KB/DB Cleans

6 KB/DB Squats

8 KB/DB Push Press

(12/8 KB / DBx 2)


Rest 5 mins


Part B: AMRAP in 15 mins (Alternating Exercises)

3 Power Snatch & 1 OHS (35/20)

5 Pull Up to Knee Raise / Ring Row to Sit Up

200m Row

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