30th January 2019
WOD WOD, January 31, 2019
Grip n Rip
Warm-up
Pull Up Prep
Metcon (Weight)
Strength : Weighted Pull Ups
E2MOM x 6 Sets
5 -3-1-1-3-5 reps for total load
*Add the total amount of load lifted across all 6 sets
*OPTION
Pause Banded Chest 2 Bar
3-3-3-3-3-3
*Ensure athletes are hitting full range
Metcon (Time)
Team Conditioning session – 24 Minute cap
5 Rounds for time
200m x Run each
30/20 x Cal Assault bike or Ski erg Shared
40/30 x Calorie row Shared
OPTIONS
Sandbag : Body weight
Bike : 24 / 16 cal
