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27th August 2019

WOD WOD, August 28, 2019

Gassed up

Warm-up
A) Hip Flow / Glutes
B) Extended BB Sqat breakdown / Prep / Bar Placement etc
Front Squat (Weight)
E3M x5

3 Reps (3sec pause first rep)

Set 1 – 50%
Set 2-5 – 60%

*After each set complete
30sec per side KB OH hold

Metcon (AMRAP – Reps)
3 Rounds for reps:

60 Second Ass Bike calories
REST 30
60 Second Russian Swing
REST 30
60 Second Ab mat Sit up
REST 30

Rx : 24/16kg KB

COOL DOWN
Foam Roll remainder of the session

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