Friday 19 August

Strength:

• One arm row
• Weighted push up
• 4 x 3 rep

W.O.D.

• Row 1000
• 50 Box jump
• 50 Kettle bell swing (32/24)
• 100 Double under

18 minute cap

For this workout don’t go too hard and fast on the row, you’ll need explosive strength in your legs for the box jumps. 50 Kettle bells swings is a lot without anything in between and the Rx weight is heavy…Check with a coach so see if you’re ready to do the Rx weight.