Skills

 

 

 

       3 rounds:

 

             Seated alternative press x 8 each arm

 

                   Gorilla row x 10 each arm 

 

                  Alternative quick V-Ups x 16 reps

 

                   Plank pass through x 16 reps

 

 

 

 

 

The WOD

 

 

           Amrap 20 min

 

10 push ups

20 swings

30 squats

 

50 DU/100 SU

 

15 push ups

30 swings

45 squats

 

100 DU/200 SU

20 push ups

40 swings

60 squats

 

150 DU/300 SU

25 push ups

50 swings

80 squats

 

 

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