2nd July 2020
WOD WOD, July 3, 2020
Friday
Metcon
Teams of 2 – AMRAP 10 for quality (M4M)
30m each movement (up n back in gym)
SA KB FR walk
SA KB OH walk
DB Bear Hug Walk
(P1: R&L FR walk, P2: R&L FR walk etc)
30m each movement (up n back in gym)
SA KB FR walk
SA KB OH walk
DB Bear Hug Walk
(P1: R&L FR walk, P2: R&L FR walk etc)
Metcon (Time)
For time : 12-14 Minute cap
3 Rounds
20 x Box Jump Step Down
10 x HSPU
INTO
3 Rounds
20 x Wall Ball
40 x Dubz
Rx : 24/20", 20/14lbs
MODZ:
BJ : Step Up
HSPU : 1 x Ab Mat / HR Push Up
WB : Reduce Load / Height
Dubz : 20 / 80 Singles
Metcon
Accessories
30sec on/30sec off x3 (6mins)
Seated banded row (set up outside rig)
Banded face pull (set up inside rig)
