15th August 2019

WOD WOD, August 16, 2019

Friday Frothaz

Warm-up
2 Rounds of
40sec on/20sec off
1- Bike
2- Skipping
3- 5/5 DB press
Shoulder Press (Weight)
E3M x 5 Sets, building:

3 x Strict Shoulder Press
5 x Push Press

*5/5 DB row after each set – Heavy

Metcon (Calories)
Friday Breather EMOM

EMOM x 21

1. 45 Second x Cal Bike
2. 50 x Dubz
3. 12 x DB snatch (not Alt… 6/6)

*45 Second cap per round
*22.5/15kg RX

OPTIONS:

DB : Reduce Load
Dubz : Practice !
Cals : 45 second max

COOL DOWN
Foam Roll: Spend the remainder of session rolling out

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