14 September 2020

WOD – 15 September 2020

Warm Up

Rowing Intervals

7 sets

30sec Work : 30 sec Rest

Skill 

Single Dumbbell Clean and Jerk

WOD

AMRAP 3:00

200m Row

15 Burpee Over Rower / Burpee

Max Dumbbell C&J

Rest 3:00

 

AMRAP 3:00

200m Row

12 Burpee Over Rower / Burpee

Max Dumbbell C&J

Rest 3:00

 

AMRAP 3:00

200m Row

9 Burpee Over Rower / Burpee

Max Dumbbell C&J

Rest 3:00

 

AMRAP 3:00

200m Row

6 Burpee Over Rower / Burpee

Max Dumbbell C&J

Rest 3:00

COMP 30/22 kg

RX 22/15kg

INT 17/12kg

Score

Total Clean and Jerk Reps

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