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  • Coach Rob

WOD for Monday 190325


If you haven’t done 19.5 yet, today’s your last chance.  If you’ve already had that...er....”experience”, you can redo it (psycho) or do the WOD below:

RUN AND GUN

400 Meter Run  30 Wallballs (20/16) 400 Meter Run 30 DB Hang Clean and Jerks (50/35) 

*a 500M row may be substituted for the 400M run

STRENGTH

Back Squat


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VOLKSWAGEN 12 minute EMOM 200/175m Row -rest 1 minute- 6 Minute EMOM 6 Power Snatches (135/95) -rest 1 minute- 6 Minute EMOM 6 Power Clean and Jerks (135/95) STRENGTH Accessory Work

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