18th December 2018
WOD WOD, December 19, 2018
Gone in 60 Seconds
Metcon (AMRAP – Reps)
3 Rounds for For total Reps
60 Second Row for cals
60 Second Rest
60 Second Dubz for reps
60 Second Rest
60 Second DB snatch 22.5/15kg for reps
2 Minute Rest
Score equals total reps accumulated
SET UP CONGA LINE STYLE – ALL START ON ROW
DB : Reduce Load / Hang
Dub : Attempts / Singles
Gymnastics
EMOM x 12
30/30
1: Wall Walk into hold
2: Hollow Hod
3 : Superman Hold
*Scale movement / leverage accordingly