Tuesday, October 30, 2018

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(Practice / Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec Bike (row as needed), 30 sec PVC pass thru, 20 sec of TVWQB, 30 sec wall squats, then 3x: 1 DB deadlift/arm, 1 DB snatch / arm, 3 WB and 1 candlestick

WOD

AMRAP 22:
14 DB Snatches (total) (50/35) (50+ 35/20)
12/10 cal Bike (50+ & Scaled 12/8)
10 WB (25/20 & 10/9’) (50+ 20/14 & 9/8)
8/6 cal Row
6 Candlesticks (Mod: Add mats under)

Post WOD: In time remaining:

Accumulate 2 min of Pigeon Stretch / leg first
THEN: 2-3 sets of:
6-10 Ab wheel roll-outs
15-20 Tubing tricep kickbacks
15/side Standing tubing torso twists (https://www.youtube.com/watch?v=9QQHX-1d_g0)