5th March 2020
WOD WOD, March 6, 2020
Friday with twist
Constant variance to keep the body guessing.
Warm-up
A) 3 sets of:
5 x scorpion p/side
5 x rocking adductor p/leg
5 x Leg overs p/leg
10 x Banded squats
Metcon (Time)
Constant variance w/buddy
4 Rounds for time 24 min cap
R1 :
Row 300/250m
15 x Wall ball
12 x Box Jump step down
9 x T2B
R2:
15 x Wall ball
Row 300/250m
9 x T2B
12 x BJST
R3:
9 x T2B
15 x WB
Row 300/250m
12 x BJSD
R4:
12 x BJSD
15 x WB
9 x T2B
Row 300/250m
Rx:
Box: 24/20"
WB : 20/14lbs
Modz:
WB : Reduce load/ height / goblet
BJ : Step up
T2b: 6 reps / high-low/SL raise
*FLOW
-Round for round w/buddy
-Each round has a 3 min cap per person finished or not
