WOD – FRIDAY, NOVEMBER 9TH 2018

STRENGTH
Three sets of:
Medicine ball hamstring curls x 8
Immediately into
Front rack alternating lunges x max effort in 30 seconds
Rest 60 seconds
Dumbbell bench press x max effort reps @ 2121 (AHAP)

WOD
Complete as many rounds and reps as possible in 18 minutes of the following:
Row 500 Meters
30 Kettlebell Swings (53/35 kg)
15 Burpees over the erg

Recent Posts