A) 3 – 4 Sets:
Single Arm DB Z Press x 8 – 10 each arm @20X1
Suitcase Carry x 60ft each arm
B) In Pairs: swap athlete every movement
AMRAP 9 mins:
9 Wall Balls (9/6kg)
9 American Swings (32/24kg)
Rest 3 mins
Goal is consistency
A) As Fitness
B) 3 x AMRAP 5 mins; 3 mins rest
5 Wall Balls (9/6kg)
5 American Swing (32/24kg)
Here you will find a history of our workouts with results from our members.
To see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.