WOD for Saturday, Jun 24, 2017

Open Gym

Make a note of your achievements in 'Open Gym'

Dumbbell One Arm Strict Press

A) Build to a 1 rep max for each arm in 10:00.
B) Take a dumbbell '2 steps' lighter than your 1 rep max and make 20 strict press reps per arm as fast as possible.

Increasing Effort Intervals

Start every 4:00 for 6 rounds.
Row 20/16 cals
12 x Russian Swing
8 x Burpee Pull-Up

  • Goal is to decrease your work time each effort. So start SLOW and build intensity each round.