WOD 4/19

A. In 20:00 Minutes
Build to 1 RM Back Squat
*Weight Recorded
*Post Test!

B. Row 1200m / 1000m / 800m
3 rounds for time
80′ dumbbell suitcase carry (20′ out and back two times) @ 24K / 16K / 12K
10 left single arm kettlebell swings (same)
10 right single arm kettlebell swings (same)
10 goblet squats (same)
*Time recorded

Scaling Guide: 8 – 11 minutes, about 3:30 for the row, then 2:00 per round

Optional ‘Cash Out’:
4 min AMRAP
16 suitcase lunge steps
30s plank
100m run

NIGHT OF CHAMPIONS is coming! Check out the details here.


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