Wednesday, October 24, 2018

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(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 3x: 1 inside loop, 5 burpees, 5 RKBS (WOD wt), 3 step-ups / leg, 5 BB Pendlay rows

WOD

For time:
Buy in: 800m run (1k row)

Then

21-15-9
Bar facing Burpees
AKBS (70/53) (50+ RKBS 53/35)
Box step-up (Body weight) (per leg)
Pendlay row (115/75)

Then

Buy out: 800m run (1k row)

Post WOD: 2-3 sets with remaining time:
Lateral Leg band walks 2 poles / leg
10-20 Plate torso twists (per side)