Sunday, September 10 2023

HERO WOD

"JOSHIE"

3 Rounds For Time: (30min cap)
21 Dumbbell/Kettlebell Snatch Right Arm

21 L Pull-Ups MRX Strict Pull-Ups
21 Dumbbell/Kettlebell Snatch Left Arm

21 L Pull-Ups MRX Strict Pull-Ups

Kettlebells = 20/12kgs RX+24/16kgs MRX 12/8kgs

Dumbbells = 40/25lbs RX+ 50/35 MRX 30/15lbs

*DB/KB Snatches are FULL Squat Snatches

Core & Individual Limb Development

15 Left Leg Left Arm One Leg KB/DB Deadlifts

15 Back Extensions
15 Left Leg Left Arm One Arm KB/DB Press

15 Right Leg Right Arm One Leg KB/DB Deadlifts

15 Hip Extensions

15 Right Leg Right Arm One Arm KB/DB Press

15 Reverse Hypers