Thursday, 19 November WOD

Warm Up:                  10 Minutes

Strength/Skill:           20 Minutes

6 minutes Double-Under Practice,

  • Then 4 minutes for 2 tries at a maximum unbroken set 
  • Then, 130 M Overhead DB Lunges (50/35) – (to the road grate and back)

METCON:5 Rounds(start wherever you want – 4th minute everyone rest)    

  •  1 Minute : Knees 2 Elbows x Max Reps (45 seconds of work – 15 seconds to transition)
  •  2 Minute : Burpees x Max reps (45  seconds of work –  15 seconds to transition)
  • 3 Minute : Alt DB Snatch x Max reps (45  seconds of work –  15 seconds to transition)
  • 4 minute : Rest

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