WOD @crossfitbulach - 19. September 2018

 

WU:

600 m row, 20 Push ups (feet on the rower), 10 Burpees over the rower 

 

A:

Work up to your ideal weight of today and then do..

Four sets of:

Dumbbell Bench Press x 10-12 reps @ 20X1

Rest 45 seconds

Kettlebell Swings x 25 reps (as heavy as possible)

Rest 45 seconds

Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111

Rest 45 seconds

 

B:

12 min AMRAP
15 Dumbell Snatches

12 Alternating Reverse Lunges with Goblet Hold

9 Burpees

 

C: 

Tabata

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