SATURDAY WOD

STRENGTH

Superset

A1: Standing Filly Press (4×8 each climbing)

https://www.youtube.com/watch?v=tvJzHuGA800 Use 2 KBs

8 reps on stronger arm, rest, then 8 reps on weaker arm.

A2: Bent Over Row (4×8 climbing)

METCON

Cross Training Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

Beginner:

AMRAP 14

7 Pushup + Renegade Rows (light) (1 rep = all 3 movements)

35 Wall Balls 14/10#

70 Single Unders