Skills

 

 

 

4 sets of:

 

Dumbbell Floor Press x 10 reps 

Rest 30 seconds 

 

Seated alternative press x  10 reps each arm 

Rest 30 seconds

 

Reverse Snow Angels x 15 reps 

Rest 30 seconds

 

Med ball sit ups x 15 reps

Rest 30 seconds

 

 

 

The WOD

 

 

 

3 rounds

200 m run

10 x squat clean 60/40kg

 

2 rounds

400 m run

30 x Kb swing 24/16kg

 

1 round

600m run

50 x wall ball 9/6kg

 

 

 

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