Wednesday, 1/9/2019 WOD

Wednesday, 1/9/2019

Don’t forget to get your 2019 Fitness goals up on the goals board!!!

AMRAP in 8 Minutes of:
30 Double Unders
20 Kettlebell Swings (53/36)
20 Sit Ups

Rest to the 10:00 mark, then:

AMRAP in 8 Minutes of:
200m Sprint
20 Single Arm Kettlebell Clean and Press 10/arm (53/36)
15 V-Ups

For the KB clean and press – the kettlebell must touch the ground before every rep, then caught in the front rack position before being pressed or push pressed overhead to finish the rep.
-You may do as many as you would like on each arm up to 10 before switching sides.

Rest to the 20:00 mark, then:-

AMRAP in 8 Minutes of:
20 Alternating Weighted Lunges (53/36)
12/9 Calorie Assault Bike
10 Hollow Rocks