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 )
