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10th June 2019

WOD WOD, June 11, 2019

Hells Bells

Warm-up
A) Hip Flow
B) Glutes / BB Flow – BACK SQUAT
Back Squat (Weight)
Every 2:30mins

1×5 @ 50%
1×4 @ 60%
1×3 @ 70%
3×2 @ 80%

*In between each set : 6 x Tempo Ring Rows

CARDIO OPTION :

4 x 800m Run / 3 Min REST

Metcon (Time)
Finisher – For time

120 Wall balls 9/6kg

*Every break is
10 Swings 32/24

12min cap

COOL DOWN
In Pairs :

Quad Smash for quality

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