WOD NOTES:
Plan today’s workout as a strength day. Make sure to take enough rest between reps and sets to complete the minimums. Modifications will be discussed before the WOD starts. Quality movement before intensity is smart training.
Fitness
20 minute clock
Bent over DB Rows x 8-12 reps
Push ups x 5-8 reps
Heavy KB Swings x 15-20 reps
Performance
20 minute clock
Strict CTB x 3-6 reps
Strict Ring dips x 5-8 reps
KB Snatch x 5-8 each side 16/12kg
Sport
“Nate”
20 minute AMRAP
2 MU
4 HSPU
8 KB Swing 32/24
