Skills

 

 

 

3 sets of:

 

Back squat x 10 reps 

Rest 30 seconds

 

Single-Arm Kettlebell Row x 10 reps each 

Rest 30 seconds

 

Side Plank through x 15 reps each side

Rest 30 seconds

 

 

 

The WOD

 

 

 

Emom  for 30 min :

 

Station #1 –  30-40 sec Row/Bike/Ski

 

Station #2 – 10 x Thrusters (40/30kg) 

 

Station #3 – 50 x DU/100 SU

 

Station #4 – 10 x SDLHP (40/30kg) 

 

Station #5 – 15 x Med ball clean

 

 

 

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