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14th June 2020

WOD WOD, June 15, 2020

Monday

Warm-up
5min general body flow
Metcon
FBB PUMP DAY With a buddy M4M for 16 Minutes

1 : 8/side SA DB Glute Bridge BP
2 : 8/side Cross Body RDL ( 1 x DB )
3 : 8/side Tall Kneeling Palof Press
4 : 30 sec Low Ring FLR / FLR

Metcon (Time)
Basics WOD
2 Sets with buddy @ R4R

500m Row
12 x DB Step Ups
12/8 x kipping Ring Dips

Rx 22.5/15
*13min cap

Modify:
Step ups: Reduce height/weight
Ring dips: Parallettes or push ups

Post WOD PUMP
AMRAP 6 – Turkish Get Ups
*Change arm each rep, conversational pace

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