20th July 2019
WOD WOD, July 21, 2019
Sunday Sprint off
Beware of the shuttle ….
Metcon (AMRAP – Rounds and Reps)
In Pairs, AMRAP in 21 Minutes
50m Shuttle sprint ( 5 x 10m )
5 x Burpee Box Jumps 24/20"
40m Shuttle Sprint ( 4 x 10m )
3 x Deadball 2 Shoulder 55/35kg
30m Shuttle sprint ( 3 x 10m ) Tag in ya mate
*Round for round
*Box and Ball set up in front of rig
*Team start / tag line in front of KB racking etc
*Tag floor on each shuttle turn with any hand
OPTIONS :
DB : Reduce Load
BBJ : Nurpee Step up
Core / Stability
10 Minute EXTREME abs with coach JJ
