A.
Four sets of:
Front or Goblet Squat x 6 reps @ 3011
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds
B.
For time:
10 Strict Pull-Ups
20 Wall Ball Shots
30 Kettlebell Swings
400 Meter Run
30 Kettlebell Swings
20 Wall Ball Shots
10 Strict Pull-Ups
Wendler chest day.
Bench
Supine pull ups
DB bench
Bat wing rows
Blast strap push-ups
Bent over DB laterals
B: Rx w/ 20lb ball and 16kg kettle. 6:59
Ended up doing this instead of the Performance WOD today…was a little short on time and had to lift at the office:
A1. 32 kg kbell (goblet)
A2. 12 kg kbell
A3. 16 kg kbells
B. Rx w/ 20lb Wall Ball & 24 kg kbell: 9:35