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