17th December 2018
WOD WOD, December 18, 2018
The Fed Express
Weighted Pull-ups (Weight)
Metcon (Time)
5 Rounds for time – 15 Minute cap
10 x Toes 2 Bar
10 x FR Reverse Lunges 20/12kg
10 x Burpees
REST 90 Seconds
Any reps remaining add on in seconds
OPTIONS:
T2B : High / Low, Knee 2 Chest / 15 x Ab mat sit ups / Heel Taps
Lunges : Reduce Load / Body weight
2 x Weighted Pull Ups – any grip
OPTIONS:
# Body weight Strict Pull Ups
# Pause Banded Strict Pull Ups – 3-5
# Tempo Ring Rows -6-8