Monday WOD 15-7-19
July 14th, 2019
Monday WOD 15-7-19
[A] Hang Snatch + Snatch + Overhead Squat
1-1-1-1-1-1-1
[COMPETITION TRAINING]
[B] AMRAP 7 mins
1 Legless Rope Climb
10 Burpee Box Jump Overs 30″ (24″)
[C] 3 rounds for quality:
15 Medicine Ball GHD Situp, 20lb (14lb)
[Rowing Conditioning]
2 x 10 min short intervals
Pre-set the monitor for a work time of 10:00 and a rest time of 4:00. Each interval alternate between 40 seconds fast rowing and 20 seconds easy rowing. During the rest time continue rowing at light pressure.
Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod
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