28th August 2019
WOD WOD, August 29, 2019
The longest yard
Warm-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 22:
21 Box jumps
400m Run
15 DB Snatch
9 Burpee pull ups
1min rest after each round
Rx 22.5/15
*Focus on long consistent
pace rather than max effort
OPTIONS:
DB: Lighter
BJ: Step ups
Burpee PU: Jumping, KB high pull
Post WOD PUMP
3 sets/10mins w/ a buddy M4M
30 Banded bent over rows
30 Banded bicep curls
B) Chippa build-up