22 July 2019 - WOD

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WORKOUT OF THE DAY

A) Strength: Front squat
10-12 minutes to build to a heavy double
* Record your heaviest 3 sets
- then -
Back squat: 1 x 20 (+ 2.5 to 5kg on last time)

B) Conditioning
Every minute, for 16 minutes alternate between:
15/12 Calorie row
12 Wall balls (9/6 kg)
* add 2 reps each time, e.g. 12,14,16 > 26
* Rx+: 20/15 Calorie row & start at 16 Wall balls (16, 18, 20 > 30)