Wednesday 28 August 2019


Published August 24, 2019


Warm up 

2xsingles for 15 sec on - 15 sec off

2xsingle double for 15 sec on - 15 sec off

1x du x 20 sec

DU - 8 x 20 on / 10 off

 

WOD

30 - 20 - 10

DB snatches ( alt arm ) 50 / 35

Wall balls ( go heavier than usual if using less than 20 / 14 )

 

directly into

 

10 - 20 - 30

Sideways burpees over rower

calorie row

 

Goals - db snatches unbroken - break first set of wb once

steady on burpees and rower -last 10 cals on rower dig deep

scaling options - lower wts

step over rower on burpees scale up by using heavier db /wb


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