April 15, 2023 – Performance and Fitness

  • WOD
  • April 15, 2023
  • (0)



One set of:
Run x 800m at conversational pace

Followed by…

Two sets of:
Single-Arm Dumbbell Push Press x 5 reps per side
Dumbbell Waiter’s Carry x 50ft per side
Dumbbell Kang Squat x 5 reps



In teams of two, alternating full rounds, complete ten (10) rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches
20 Wall Ball Shots (20/14 lbs)

Partner A will race through the run, snatches and wall ball shots while Partner B rests. As soon as Partner A is finished their 20th wall ball shot, Partner B starts running.


The post April 15, 2023 – Performance and Fitness appeared first on Invictus Fitness.

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