WOD for Sunday, Mar 04, 2018

Strength 04-03-2018

1a) Bench Press: 4 x 5. Rest 60s.
– add weight each set
1b) DB Split Squat: 4 x 6 ea. Rest 60s

Conditioning 04-03-2018

AMRAP 20:00 with a partner:
Row 500 Meters
21 Hang Squat Cleans (52.5/35kg)

  • One person works.
  • Split reps in half.
  • Beginner Metcon: 500 Row + 8 Russian Swings (24/16kg) 8 Goblet Squats (24/16kg)

Extra Credit 04-03-2018

AMRAP 8:
15 Banded Pushdowns
15 Banded Pulldowns
30m Farmer Carry @ heavy

Open Gym

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