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5th January 2020

WOD WOD, January 6, 2020

Back on the ORSE

Warm-up
5 Minutes of flow, head into FBB to finish the prime

Functional Body Building
GIANT SET

E4MOM x 3 Sets

Minute 1 : 8 x BB Z Press from rack @ 3011
Minute 2 : 8 x DB Row p/side @ 2111
Minute 3 : 30 Second DUAL KB Rack Support @ heavy
Minute 4 : FULL REST

*TEMPO is the focus…
*Team up, start at different movements

Metcon (Time)
In Pairs : 6 RFT ( 3 each ) 20 Minute cap finished or not

500/400m Row
12 x HPC
9 x HSPU

RX 50/35kg – unbroken

*Note : Not a HSPU skill session – choose an option that maintains flow in workout
*Rounds should take approx 3 mins

OPTIONS:
Row : 2 min cap
BB : Reduce Load ( Must be unbroken )
HSPU : 1 x Ab mat / HR Push Ups

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