WOD Mo

Warm-up
600m run

3 x
60s hs hold
60s rest

8x20s work/10s rest
ring rows
plank to push up

kb swing
squats

Metcon
Metcon (Distance)
For max distance
Farmers walk 2×24/32kg kb
Metcon (AMRAP – Rounds and Reps)
Amrap 18
200m med ball carry
20 unbroken wall balls
200m med ball carry
*each round has to be unbroken
*if you drop the med ball, the rounds does not count and you will start over with 200m medball carry.