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WOD 20160913

12
Sep

WOD 20160913

Skills and Drills/Warm Up
3 Sets
Front-Racked Alternating Lunges x 8-10 reps each leg @ 2011 (use a weight that feels comfortably heavy for 8-10)
Rest 60-90 seconds
KB Turkish Get-Ups x 2-3 reps each arm (lighter KB for this)
Rest 60-90 seconds
Hand Plank x 60-90 seconds
Rest 60-90 seconds

Metcon

5 KB Thrusters (55/35–this is the max that you can do-it’s heavy)

6 No Push Up KB Rows from plank (3 on each arm)

7 Burpees

5 Min AMRAP

Rest two minutes and then repeat.

ZP Leaderboard

Lunge weight

Get up weight

Metcon Amrap total (after 2 rounds)

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