Wednesday, 22 September WOD

Warm-up

  • 3 Rounds
    • 200m Run
    • 15 Air Squats (5 Narrow/5 Neutral/5 wide stance)
    • 10 PVC shoulder rolls
    • 5 Scap Pull Ups Rotator cuff warm up (2×2.5lb plates)
  • 2 Rounds
    • 10 Front Raises
    • 10 Side Raises
    • 10 Internal/external rotation
    • 10 Presses
    • 1:00 KB Ankle Stretch

METCON

  • Complete as many rounds as possible in 20 mins of:
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats

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