21st July 2020
WOD WOD, July 22, 2020
Wednesday
Warm-up
Metcon
FBB Opener
In pairs , M4M for 3 Sets each
In pairs , M4M for 3 Sets each
6/side KB Offset Squat @ 2121
8/side KB 3 Point Row @ 2121
6/side Alt Deadbug @2121
Metcon (Time)
10RFT – 15 minute cap
4 x Burpees
6 x KB Swing
8 x Wall balls
Rx 24/16kg, 9/6kg
Rx + 32/20kg
COOL DOWN
Couch Stretch x 2 mins / side
Pigeon pose x 2 mins / side
Pigeon pose x 2 mins / side
B) Perfect stretch hip flow, head into FBB