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3rd February 2020

WOD WOD, February 4, 2020

Dirty 30’s

Warm-up
a) Upper body Flow
b) TGU Tech

Necessities
TGU – skill session/body priming

10 Minute AMRAP for quality

Alt sides Turkish get-ups

*Weight: slight increase to last 2 weeks, or, the same
* Record load and total reps for reference not for competition

Metcon (Calories)
In teams of 3:

A)
Max Calorie bike in 9 minutes on a 30 second rotation

P1 : Bike
P2 : DB Hold
P3 : Rest

REST 3 Minutes

B)
Max Calorie ski in 9 minutes on a 30 second rotation

P1 : Ski
P2 : KB FR Hold
P3 : Rest

*Each team mate will have 6 efforts to accumulate total cals
*Can not start bike / ski until Hold is set
*Reward the pacer ( 60 second interval )

Rx :
Ball55/35kg
KB / 20/12kg x 2

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