Fitness A) 3 Sets: Single Arm, Half Kneeling Shoulder Press x 8 – 10 each arm @20X1 Bent Reverse Fly x 8 – 10 @20X1 B) 5 Rounds for time: 12 Front Rack Forward Lunges (42.5/30kg) 12 Burpee Bar Hops | Performance A) 5 Sets: Strict Weighted Ring Dip x 4 – 6 @20X1 B) “David Hart” 5 rounds for time: 9 Snatch Grip Deadlifts (60/40kg) 6 Hang Power Snatch (60/40kg) 3 Overhead Squats (60/40kg) |
0 Comments
Leave a Reply. |
Archives
February 2019
CategoriesTo see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.
|