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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

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