18th February 2020
WOD WOD, February 19, 2020
Mid Week clean out
Metcon (Calories)
In teams of 4
Every 4 Minutes x 6-7 sets ( 24/28 mins )
60 Second bike effort
60m Dual KB FR Carry
*Set up as en EMOM with team
* Quick rotations – especially on carries
*2 mins on / 2 mins off essentially as an individual
*Score equals total team cals
*Hold pace on machines
Rx 24/16kg x 2
Gymnastics
10 Minute open cap
Play with handstands
*E2MOM: 8 x Banded pull apart