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3rd September 2020

WOD WOD, September 4, 2020

Friday

Warm-up
30sec on/30sec off
1- Ski
2- Step ups
3- Sit ups
4- Plank
5- 100m Run
*start everyone at different stations
Metcon (Calories)
EMOM 24

1- 45sec ski (cals)
2- 12-20 Step ups (BW)
3- 5-15 Toes to rings
4- 45sec Dball hold
5- 150m Run
6- Rest

Rx 55/35
SCORE: Cals

INTENT: 70% effort, take a step back and enjoy the fitness
*All start on Ski

Modify:
Step ups: reduce height
Toes to rings: play on the rings/ Sit ups
Dball: Reduce load
Run: row

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