Fitness & Performance

A) E4M x 3 sets:

– 8/side DB weighted step-ups

– 10-12/side bent over KB row

 

B) 4 min running clock:

– row 500/400m

– in remaining time AMRAP:

• 5/side single arm DB hang clean & jerk
• 5 burpees over rower

R2M, repeat for a total of 4 sets

 

HomeWOD

A) E4M x 3 sets:

– 8/side DB weighted step-ups

– 10-12/side bent over KB row

 

B) 4 min running clock:

– 400m run

– in remaining time AMRAP:

• 5/side single arm DB hang clean & push press
• 5 burpees 

R2M, repeat for a total of 4 sets