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24th July 2019

WOD WOD, July 25, 2019

Side Hustlin

Warm-up
A) Circle work 5 mins
B) Use part A) of session as an extension of warm-up

Gymnastics
Play: Gymnastics

In Teams of 4 , split into pairs:

Pair 1 : 2 mins Rope Climbs 1:1
Pair 2 : 2 min max 5m HS walk efforts 1:1

*Alternate every 2 minutes untill each pair completes 3 sets of each ( 12 mins )

Rope: Feet elevated leg pulls 1 for 1 with buddy
HSW: Wall Walks to best position

Metcon (AMRAP – Reps)
AMRAP 15 – Teams of 2

45-30-15 Pull ups
45-30-15 BBJO
45-30-15 Deadball lunge steps

Rx : 24/ 20" . 55/35kg DB

OPTIONS:

Pull Ups : Jumping / Ring Rows
BBJ : Step Ups
DB : Drop weight / Bodyweight

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