WARM UP
2 rds
10-wall balls
250m row
20 cal A/D
STRENGTH
every 90 sec for 10 rds 5 thrusters
Progressive load. Work from rack.
HERO WOD “DG”
10 min amrap
8-T2B
8-DB thrusters (35- 25)
12-walking lunge with DB
eXpress WARM UP
WOD
30-25-20-15-10
Russian KB swings(70-53)
Cal A/D
Pump sit up
slam ball
20 min cap