A1) Zercher Squat: 4-6 Reps x 4 Sets

A2) Suitcase Carry: HEAVY, 1 Length per Arm; Rest 2-3 min.

B) For Time: Performance:

Row 250

15 KB Swings

10 Ring Dips

Row 500

20 KB Swings

15 Ring Dips

Row 750

25 KB Swings

20 Ring Dips

 

Fitness:

AB 15/10 Cals

15 Russian Swings

20 Bent Hollow Rocks

AB 20/15 Cals

20 Russian Swings

25 Bent Hollow Rocks

AB 30/20 Cals

25 Russian Swings

30 Bent Hollow Rocks

Categories: WOD

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