WOD #1112 (Quarta, 23/07)

 Warm Up

3 Rounds

10 Stiff

10 Bent Over Row

8 Goblet Squat

8 SA Kettlebell Row (each side)

Strength/Technique

Front Squat

8/8/8/4/4/2/2

@60/70/80%

Rest 1'~2' between rounds

Conditioning

FOR TIME

21-18-15-12-9 American Swing Kettlebell @24/16

21-18-15-12-9 Push Up

30 Double Under

TC 11'