THURSDAY'S W.O.D 8.21.14

Warm-up 

Using Bands 15 reps

Back Rows 

Internal External Rotation

Scap Retraction 

Standing Chest Press

 

Skill

6x EMOM

3 Kettle Bell SA (R) Swings 

3 Burpee

3 Kettle Bell SA (L) Swings 

 

WOD

4 Rounds 

8 Lunges with KB OH (RA) #35 #18

12 S.D.H.P #95 #65

8 Lunges with KB OH (LA) 

18 Wall Balls #20 #14

18 minute (CAP.)

WOD By Coach Roger

onerepublicfitnessComment