08.09.2018 WOD

A. Mobility & Warm-up

B. Volume
10 minute alternating EMOM:

Odd minute: 5 to 7 reps of renegade rows (both arms equals one rep)

Even minute: Hollow to Arch (30 second in hollow/30 second in arch)

C. WOD

50 wall balls
10 Heavy Russian KB Swings (70/53)
40 Wall balls (20/14)
10 Heavy Russian KB Swings
30 Wall balls
10 Heavy Russian KB Swings
20 Wall balls
10 Heavy Russian KB Swings
10 Wall balls
10 Heavy Russian KB Swings
For time