27th August 2019
WOD WOD, August 28, 2019
Gassed up
Warm-up
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
B) Extended BB Sqat breakdown / Prep / Bar Placement etc