WOD

Friday WOD Del Mar

By September 6, 2019 No Comments

Part 1 – For Time:

60 Double DB/KB Front Squats (mod – should be able to do 12-15 reps UB from the start) / *50 Front Squats from floor (115-135/75-95) / **40 Overhead Squats from floor (155/105)

 

Part 2 – 3 Rounds For Time:

8 Hang DB Clean & Jerk per side (mod to tough)

4 Rope Lowers from standing or 12 Cal Ski / *4 Rope Climbs / **3 Legless Rope Climbs

 

Part 3 – 5 Rounds For Time:

8 Cal Bike/Row/Ski or 1 Lap Run

8 Step Ups / *8 BJSD / **8 BJO

30m Bear Crawl / **½ Length Handstand Walk

 

*Rest 3-5 min between parts

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