Wod 19/12

Skill
3 rounds for quality
5 Burpee
5 Push ups
10 Air squat
10 jumping jacks
10 hangin shoulder shrugs
 
Set up for Metcon
 
Metcon
2 min rest between amraps
5 min AMRAP
10/8 cal Row
5 Burpee Pull up
 
5 min AMRAP
8 Goblet Squats 24/16kg BG: 16/12kg
12 Kettlebell Swings 24/16kg BG: 16/12kg
 
5 min AMRAP
10 Ab mat Sit Ups
15 Wall Balls 9/6kg
 
5 min AMRAP
10/8 Cal Row
10 Box Step Ups with plate 15/10kg BG:10/5kg