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Workout Of The Day – Thursday 4/11/2019

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WOD

20 min Amrap
20 KB Kneeling crossbody pulls  Green / Red (10 each side)
15 Wall Balls 20/14
500m Row
15 Wall Balls 20/14
20 KB Pull thru  Green / Red


SWOLY

Part1:
4X10 Barbell backrack push press

Part2:
Superset
6×4 1 Arm DB Split Jerk 2 second hold at the jerk
6×4 DB Goblet Pause Squat – 3 down drive