9th July 2018
WOD WOD, July 10, 2018
Fireballs
Warm-up
Metcon (AMRAP – Rounds and Reps)
Odd Object buddy Session
In teams of 2 , 22 Minute AMRAP
12/9 x cal row
6 x Deadball cleans 55/35kg
4 x Deadball zurcher Squats 55/35kg
20m x Deadball Carry 55/35kg
Round 4 Round
RX PLUS : 54/45kg – BE WEARY !
COOL DOWN
Extended group stretch
30 Second Single side stationary farmers hold – Heavy –
5 x T spine rotations per side
10 x Cat Camel
10 x Banded Glute Bridge
B) 4 x 30/30 Row with buddy