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12th June 2018

WOD WOD, June 13, 2018

Sir mixalot

Warm-up
Kelbs / Jenn Freestyle flow
Metcon (Calories)
In Teams of 3 , 7 Rounds each for time:

30 Second Assault bike
90 second Rest

* In Rest period, perform 20m Dead ball bear hug carry 55/35kg

P1 : 30 Seconds
P2 : 30 Seconds
P3 : 30 Seconds
REST 30 ( or remainder of 2 minute block )
REPEAT for 7 efforts each

Record team cals at completion of workout

RX PLUS : 65/45kg

TABATA AB MAT SITUP (AMRAP – Reps)
FFS weekly challenge:

8 x 20/10

Ab mat sit up

*Hands must touch floor behind head, floor in front of feet

Metcon
TABATA Plank

8 x 20/10

Plank hold, add load if neccessary

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