10th August 2019

WOD WOD, August 11, 2019

Sunday Graft
Simple Sunday Grafting …. Hard work that works

Metcon (Calories)
Every 3 minutes x 10 rounds :

45 second bike / ski effort

*Scored as a solo workout ( total cals)
*Done correctly , legs / arms should feel like Jelly early days, don’t hold back

Accessory
Hammy heaven after all the quad work

3 sets

12 x heavy ass dual KB deficit deadlifts
Superset
30 x second weighted plank

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