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