Saturday, 27 November WOD

Warm-up

  • 400m Run
  • 2 Rounds
    • 10 Air Squats
    • 10 Step Ups
    • 10 PVC Passthroughs

METCON PARTNER WOD

  • Teams of 3 – For time:
    • 100 Machine Calories
    • 125 Wall Balls, 20/14 lbs
    • 150 Box Jump Overs, 30/24 in
    • 125 Wall Balls, 20/14 lbs
    • 100 Machine Calories

Machine Calories- row, bike, ski erg Complete in teams of 3. ONE PARTNER RUNS 200m while other partners chip away at the movements Scaling Options: Use a med ball weight that allows you to keep sets of 15-20 reps at a time. Use a box height that is challenging but doable, doing at least sets of 5 at a time.

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