Tuesday, June 30th 2020

Outdoor WOD

A) Every 90 seconds for 10 round alternate between
1) 8-10 strict press
2) 10-12 bent over rows
*Switch out weights as needed
B) 3 rounds of:
Run 400m-15 db thrusters (40-50lb/30-35lb)-10 db lunges
*15 minute time cap

Home WOD

A) 4 sets of:
10/side split stance rows + 5/side tempo db press (3030)
B) 3 rounds of:
Run 400m-20 single arm db thrusters (10/side)-20 goblet lunges

Tags: