Today’s WOD

Today’s WOD

07122019

Warm-up
3:00 easy bike

3 RFQ

10m Duck Walk
10 Clap Push Ups
10 Air Squats

Thruster (3-3-3-3-3)
3 reps every 90 seconds on the 90 second.

Increase weight each round

Metcon (AMRAP – Rounds and Reps)
11min AMRAP

30 Cal Row
30 Wall Balls (20/14)
30 HSPU

Cooldown
2 RFQ

10 Alt. Squat and Reach
10ea. Quadraped Thoracic Rotations

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