23rd July 2020
WOD WOD, July 24, 2020
Friday
Front Squat (Weight)
Metcon (Calories)
WOD – Alt btw A & B for 3 sets of each
a)
90sec on/30sec off
30sec KB FR hold + Max row
b)
90sec on/30sec off
30sec Dball hold + Max bike/ski
SCORE: Total cals
Rx 24/16 & 55/35
Rx+ 32/20 & 65/45
5 reps @ 3121 tempo
Work between 55-65%
After each set: casual 30sec machine