WOD WOD, August 18, 2020

17th August 2020

Tuesday

Warm-up

EMOM x 8 (2 rounds)
1. 30 sec row
2. 30 sec alt step up
3. 30 sec russian swings
4. 20-30 sec scaled hollow (knees tucked in)

Metcon (Calories)

Mixed Conditioning @ MAP 5

3 Minutes on / 3 Minutes off x 3 sets w/buddy

20 x Box Jump Step Down
20 x American KB Swings
Max Cal Row @ sustain in time remaining

Rx : 24/16kg, 24/20"
Rx +: 32/20kg KB

*Score = Teams total cals
**Row splits : You should be able to sustain same output each set

Modify:
BJ: Step ups
Swings: reduce load

Metcon

10 Minutes Gymnastics Skill For Absolute Quality

1 x Wall Walk + 20 Sec Hollow Hold
Rest as needed

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