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WOD

Posted on: 25th April 2017

Aerobic Grinder:

30 RFT

5 Wall Balls

3 Burpees

1 Power Clean @ 80/60

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WOD

29th November 2016

Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Shoulder Press x 3-5 reps @ 20X1 (if you make 5 reps, increase the load until you establish a strong 3-RM) Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1 Complete as many rounds and reps as possible in 8 minutes of: 10 Thrusters (50/35) 15 Toes to Bar 50 Double-Unders

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