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29th July 2019

WOD WOD, July 30, 2019

Tuesday Breathaaaa

Warm-up
Barbell tricep smash (1min p/side)
Couch stretch (1min up, 1min down)

Warm-up

Groups of 3
40sec on/20sec off x 2
P1: Row
P2: Bike
P3; R1 Inchworm; R2 10 Nurpees

Metcon (Time)
Conditioning : Teams of 3 – Indian File
24min cap

30/24cal Bike
30/24cal Row
30 Burpees

3min rest
(When last person finishes)

30 Burpees
30/24cal Row
30/24cal Bike

*2min cap on machines
*Must wait for person in front
before moving forward

Accessory
Post WOD Pump

Post WOD chest pump
400m Medball pec walk with a buddy

*Change every 50m
*Hold the standard on the carry

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