General Fitness 8-4-15

Prep Work
400m run
50′ inchworm push up
2X Row practice start

WOD
A.
4 min max calorie row

Rest 4 min

B.
30 Wall balls
rest 2 min
2 rds
10 Double KB Russian Swings
8 KB Clean
6 Push press
4 KB Long cycle
rest 2 min
30 Wall balls
***** The weight is up to you for the KB sets make sure you use the same weight for both rds

C.
2 Min Max burpees
2 Min Max american swings 70/53

Cool Down
Mobility
Post results

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