WOD 180830

1. WARM UP

4rds:

  • 5 Burpees
  • 5 Ring Rows
  • 5 Push Ups
  • 5 Air Squats

2. MOBILITY

  • Shoulders
  • Legs

3. SKILLS

  • E3MOM 6*4reps:
    • Overhead Squat
      • Sets 1-2 – 70-75%
      • Sets 3-4 – 75-80%
      • Sets 5-6 – 80% or more

4. WOD

3 Sets for MAX reps of:

  • 60s of Wall Ball Shots (9/6 kg)
  • 60s of Kettlebell Swings (24/16 kg)
  • 60s of Box Jumps (24″/20″)
  • 60s of Push Presses (20/15 kg)
  • 60s of Rowing (for Calories)
  • 60s of Rest