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WOD for Friday 190419


VADER

3 Rounds: 24/20 Calorie Row 21 Wallballs 20/16 18 Alternating Dumbbell Snatches 15 Lateral Burpees over Rower Rx Dumbbell - 50/35 

STRENGTH

HSPU CONDITIONING

2 min AMRAP

  3 KB Swings, 25’ HS Walk

  6 KB Swings, 25’ HS Walk

 ...add 3 kbs each round until 2 min up

Rest 2:00

3 min AMRAP

  3 KB Swings, 25’ HS Walk

  6 KB Swings, 25’ HS Walk

...add 3 kbs each round until 3 min up

KB-32/24kg


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Keep it quiet…Wednesday at 4:30 we will be attempting to surprise Sam and David with a farewell send off! So, come early to the 4:30 class to wish them the best on a new chapter of their lives!

GHOST 6 Rounds 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double Unders 1:00 Rest 3 Scores - Total Calories Total Burpees Total Double Unders