5th June 2018
WOD WOD, June 6, 2018
The Wednesday shuffle
Warm-up
The Hot shoe Shuffle ft, 90’s Mania
Metcon (AMRAP – Reps)
ROTATING EMOM 20 – 4 Rounds
Minute 1 : 20 second Bike sprint for cals
Minute 2: 20 x KB Swings 24/16kg – must be unbroken
Minute 3 : 30 Seconds Dubz for reps
Minute 4 : 10 x T2B OR 10-15 x V ups
Minute 5 : Rest
Score = Assault Bike cal / Dub reps
*Must go bonkers on the bike !
Set up conga line style so bike is first for everyone
Core / Stability
Core Finisher
In teams of 2 :
15 x Ab Mat sit ups
45 x Second weighted plank
3 Rounds each, round for round
