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24th August 2019

WOD WOD, August 25, 2019

Sunday Funday

Warm-up
Full Body Flow
Glutes
Ass Bike pacing
Metcon (Time)
In Pairs, complete 10 rounds ( 5 each )

20/15 cal Bike or Ski ( 1 minute cap )
10 x Double KB DL
30m x Double KB Farmers Carry
30m x Double KB Front Rack Carry
200m Run

*Tag buddy in on the bike when finished run

*Bike : Sustained pace – hold RPM all the way through
*KB : Complex must be completed unbroken – this dictates load

Flexibility / Mobility
Extended recovery – roll out / trigger point etc

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