29th February 2020
WOD WOD, March 1, 2020
“Holdin On”
Warm-up
Metcon (Time)
Holdin on
In teams of 3 – AMRAP 27
Metres ski / bike
Catch x 2
1. 2 x KB must be held in FR in order to ski
2. Every 4 minutes, team completes a 150m run
Rx : 20/12kg 2
Rx+ : 24/16kg x 2 and 200m run
FLOW:
Rest – Ski – Hold
*No set time / distance for ski efforts, keep in mind, you need to hold KB’s while smokin hot
B) 40/20 x 2 efforts increasing ( 8 mins )
– Ski
– Plank
– Banded Glute bridge
– Side or star plank 20/20