10th April 2019
WOD WOD, April 11, 2019
Run Forrest run
Necessities
Metcon (Time)
Buddy Run / Odd object session
8 – 10RFT * 4-5 Rounds each
400m Run
20m Deadball carry 55/35kg
OPTIONS :
RX PLUS : 65/45kg
Ball : Reduce load
COOL DOWN
Banded Hips / Seated straddle
B) Straight into pre wod prep as extended
Pre WOD Prep
12mins with a partner
External Obliques opener (medium KB)
20sec
Banded W to Press (band on upright rig)
6 reps (slow)
Bird dog
6 reps (slow)
KB walk (1FR 1OH) (same weight)
50m each side
Movement for movement