24th August 2019
WOD WOD, August 25, 2019
Sunday Funday
Warm-up
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
Glutes
Ass Bike pacing