24th October 2018
WOD WOD, October 25, 2018
Run n Carry
Necessities
Metcon (Time)
In Pairs for time
Run 400m
20m Deadball Carry @ belly 55/35kg
Run 400m
20m Deadball Carry on Left Shoulder 55/35kg
Run 400m
20 m Dreadball Carry on Right Shoulder 55/35kg
Run 400m
20m Deadball carry @ belly 55/35kg
OPTIONS :
Reduce Ball Load / 300m Run
RX PLUS : 65/45kg
COOL DOWN
WALK
Run 400m
Then
In teams of 2 –
40m SA Famers carry Right – heavy
40m SA Farmers Carry left – heavy
30 second deaball plank – forward / backward rocking motion
10 x Lateral Glute walks each way
Complete 3 sets each, alternating