9th June 2020
WOD WOD, June 10, 2020
Wednesday
Warm-up
Metcon (Time)
Mixed Aerobic : For Time
50/40 x Cal row
150 x dubz
800m Run ( Bike sub if need to )
50 x Burpees
*Waves to leave on the 3 minute
Metcon (AMRAP – Reps)
Part B – E 2:30 x 5
1. 5 x Strict C2B Pull Ups
2. 5 x Strict Pull Ups
3. 5 x Pause Banded Pull Ups
4. 8-10 x Tempo RR
COOL DOWN
Banded Hips x 2 mins / side
Banded Lats x 2 mins / side
Banded Lats x 2 mins / side
1- 30sec skip
2- 30sec dead hang/scap pull ups
3- 100m Run
4- 30sec Nurpees