Tuesday, 3 December WOD

Warm-up:

  • 400m Run
  • PVC shoulder rotations
  • 30 Wall walks for quality (6 min to complete)

Strength:

Ring Work!!!

4 rounds for quality of:

  • 10 Horizontal Ring Rows
  • Ring Support Hold, 20 secs

Metcon:

3 rounds for time of:

  • Assault Bike, 1600 m
  • Row, 800 m
  • Run, 400 m
  • 20 Burpee Box Jump Overs, 24/20 in

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