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Workout Of The Day

September 19th, 2019

Friday WOD 20-9-19

[A] 5 rounds for time of:
Run 400m
20 dumbbell snatches, alternating arms

Women 15kg dumbbell
Men: 22kg dumbbell

[B] Squat Clean

[C] AMRAP 7 mins
3 Burpee bar muscle ups
7m Handstand Walk

[Rowing Conditioning]

15 minutes with rate increase

Row a single 15 minute piece. The first five minutes @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28.

Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod

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