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19th July 2018

WOD WOD, July 20, 2018

Friday Fry up
Mixing things right up today crew … a team WOD on a FRIDAY BOY O BOY WOWEE

Metcon (Calories)
In Teams of 4 ( 20 minutes )

10 Rounds each of

20 Seconds work / 1.40 Rest

Assault Bike for cals

*After each effort perform:

3 x Deadball over Shoulder @ 55/35kg

P1 : 0-20
P2 : 30-50
P3 : 1.00 – 1.20
P4: 1.30 – 1.50….

RX PLUS : 65/45kg

OPTIONS : Reduce Ball Load

Gymnastics
SKILL PLAY

10 Minute cap ( FRIDAY REPEAT – GO FURTHER )

Max metres Unbroken

1m
2m
3m
4m
5m…

OPTION:
Open mat practce with buddy assist
EMOM x 10 : 1 x Wall Walk to best position ( No hold at top )

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