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13th July 2018

WOD WOD, July 14, 2018

Hells Bells

Warm-up
A) Extended Flow piece
B) T2B / KB Complex prep
Metcon (AMRAP – Rounds and Reps)
In Teams of 2 : AMRAP in 23 Minutes

6 x Toes 2 Bar
8 x KB Push Press 20/12kg x 2
10 x KB FR reverse Lunges 20/12kg x 2
15/12 x Calorie Row

Round 4 Round with buddy

*KB Push Press and Lunges should be completed unbroken with no rest in transition between movements.

RX PLUS : 24/16kg x 2

OPTIONS:

T2B : Toes 2 Low Bar / Knee 2 Chest
KB : Reduce loads

COOL DOWN
Group static stretch and weekend bants

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