23 June 2017 – WOD

A) Strength

4 sets:
8 Romanian deadlift
– Rest 60 seconds –
8/8 Single arm strict press
– Rest 60 seconds –

B) Conditioning

2 rounds:
500m Row
20 Handstand Push-Ups
30 Kettlebell swings 24/16 kg

*Rest 2 minutes between rounds

Engine Work: Aerobic Capacity

A) Strength Endurance: Assault Bike
7 x 15 seconds @ max effort
* Rest 30 seconds between intervals

– Rest 10 minutes –

7 x 15 seconds @ max effort
* Rest 30 seconds between intervals

MOBILITY DRILL OF THE WEEK