WOD 2/19/18

 

Intermediate

Strength:

Kettlebell lunge –

4 x 8 / side @ 30%

Muscular endurance:

3 Rounds –

10 Supinated rows

10 Deadlifts

Metabolic conditioning:

6 Min AMRAP –

8 Med ball Russian twists

15 Med ball slams

Rest 3 minutes, then:

6 Min AMRAP –

10 Battle rope slams

12 Flutter kicks / side

Beginner

Strength:

Kettlebell split squat –

4 x 8 / side @ 30%

Muscular endurance:

3 Rounds –

10 Supinated rows

10 Kettlebell deadlifts

Metabolic conditioning:

6 Min AMRAP –

8 Med ball Russian twists

15 Med ball slams

Rest 3 minutes, then:

6 Min AMRAP –

10 Battle rope slams

12 Flutter kicks / side