Wednesday, 22 December WOD

Warm-up

  • 4 Rounds
    • 1:00 Bike or Row
    • 10 Air Squats / 10 KB Swings / 10 Lunges / 10 Burpees
  • -Pigeon Stretch (45 secs each side)
  • -Couch Stretch (45 secs each side)
  • Barbell Warm Up: (empty BB)
    • 5 Pause Front Squats (3” pause)
    • 5 Tall Cleans (drop under bar quick)
    • 5 Clean Pulls
    • 5 Hang Squat Cleans
    • 5 Low Hang Squat Cleans (below knee)

METCON: Partner WOD

  • 7 rounds for time of:
    • Row, 500 m
    • 3 Squat Cleans, 75% 1RM
    • Rest 1 min

Rest 1 min after each round or waterfall on the bike with a partner. Scaling Options: weight should be something moderate/heavy, these should be all singles for today. If you don’t have a bike sub 400m Run or 500m Row.

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