Tuesday, July 2, 2019

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(Metabolic Conditioning)

WOD Review then warm up all together: 200m run, 20 jump rope, 10 PVC pass thru, standing skin the cat, 10 wall squats, 10 BB behind the head press, 5 pausing BB OHS

SOD

9 min EMOM

Min 1: 2 Turkish get-ups side 1

Min 2: 2 Turkish get-ups side 2

Min 3: 1-5 Muscle-ups OR 5-10 Ring dips

WOD

5 rounds for time:

400m Run

10 OHS (115/75)

15 WB (20/14 10/9) (14/10 10/9)

40 Double unders (60 Singles)