Wednesday

WOD

WARM-UP

Gym Drills

METCON

In 20 mins do:
100 Row Calories
then in the remaining time, AMRAP of:
Single Arm Dumbbell Overhead Walking Lunge, 22.5/15 kg, 10 m
10 Single Dumbbell Hang Clean & Jerks, 22.5/15 kg
4 Burpees
Single Arm Dumbbell Overhead Walking Lunge, 22.5/15 kg, 10 m
10 Toes-to-bars
4 Burpees