9th August 2020
WOD WOD, August 10, 2020
Monday
Warm-up
Deadlift (Weight)
E3M
Deadlifts
(1sec pause at top of lift)
4×6
Deadlifts
(1sec pause at top of lift)
4×6
*5 banded squats after each set
*First set at 50% then build
FOCUS: Technique over weight
Metcon (Time)
WOD – 1min on/1min off until completion
6 DB Snatch
6 Burpees over DB
Max wall balls in remaining time
Continue until 100 Wall balls complete
12min cap
Rx 22.5/15
Rx+ 120 Wall balls
SCORE: Time
6 inch worm walk outs
6 spiderman lunges
then
2 sets
10 KB RDL’s (holding the bell)
10 Goblet squats