25th June 2019
WOD WOD, June 26, 2019
Full steam
Warm-up
Gym length Freestyle Flow / Glutes
Metcon (Time)
Buddy Conditioning
6 Rounds for time, in pairs ( 3 each ) 28 cap
250/200m row
10 x swing
10 x burpee
10 x swing
10 x burpee
250/200m row
RX 24/16kg KB
*If individuals rounds take more then 4:30 minutes
reduce to 7 swings / burpees each round
KB : Reduce Load
Flexibility / Mobility
Recovery structured :
Banded Hips x 2 mins per side
Banded lats x 2 mins per side
Seated straddle x 3 mins
Pigeon Pose x 2 ins per side
