14th August 2019

WOD WOD, August 15, 2019

Digging Deep

Warm-up
Athletic Warm-up :
Glute pulls
Toe touches
Inchworms
Footy kicks
Lunge w/ rotation
Burpee broad jumps
5 shuttles increase the pace

*dead hang & beat swing after each

Metcon (Time)
Every 10mins for 3 rounds :

800m x run
20 x Toes 2 Bar
10 x burpee box jumps

*8min cap each round
*Score is slowest round

Necessities
3 sets/10mins – with a buddy M4M

6/6 SL Step up (slow)
15 Banded seated row

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