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21st September 2019

WOD WOD, September 22, 2019

Super Sunday

Metcon (Calories)
In Pairs :

4 Minutes on/ 4 Minutes off x 32 Minutes ( 4 sets each )

Round 1 and Round 3 :

12 x Double KB Front Rack reverse Lunges
400m Run
Max Cal ski or row in time remaining

Round 2 and Round 4:

12 x Burpee box jump over
400m run
Max cal Bike in time remaining

*Score equals total calories on both mchines.

KB : 20/12kg
BJ : 24/20"

OPTIONS:

KB : Reduce load / BW
BJ : Nurpee / Step Up
Run : 300m

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