INGUZ WOD
“Milestones”
10 Rounds For Time:
10 Wall Balls (20/14)
3 Deadlifts (315/225#)
50 Meter KB Farmers Carry (50/35)’s
* Post time completed to the whiteboard. There is a 25 minutes time cap on this wod.
ACCESSORY WORK
Front Squat:
Build to Heavy Single
MOVE 45
3 Rounds:
(40 sec work : 20 sec rest)
Station 1: Arch Hold
Station 2: Side Plank
Station 3: Alt. Heel Touches
Station 4: Side Plank
Directly Into…
AMRAP 12
10 Calorie Bike
10 Single Arm DB Push Press (10 each side)
20 Double DB Russian Swings
10 Double DB Deadlifts