Warm up-
400m Run
3 RNDs –
5 Push ups
5 Squats
2 rounds –
5 Situps
5 Superman
Skill-
Single arm kb swings
kb clean
Strength-
Bench Press 21-15-12-10-8
Conditioning-
12 mins Amrap – (team wod)
200m Row
10 Wallballs
20 Single arm alt. kb Swings
Categories: WOD
4 rounds
8kg kb
10 lbs wallball