2nd January 2020
WOD WOD, January 3, 2020
Friday HAM
Warm-up
Metcon (Time)
E5M x5
15 Burpees over bar
10 Front squats
5 TTB
Rx 50/35
Rx+ 50/35 & 3 Bar MU’s
*Score is slowest round
MODIFYING:
FS: Reduce weight
Burpees: Nurpees/Step over
TTB: Straight leg raises/V-ups/Sit ups
FS: Reduce weight
Burpees: Nurpees/Step over
TTB: Straight leg raises/V-ups/Sit ups
Post WOD PUMP
AMRAP 8 – M4M with a partner
5/5 Heavy DB rows
20 Banded tricep push downs
Rig progressions