2nd December 2019

WOD WOD, December 3, 2019

Tuesday Tune Up
Yeah we back on that train, you know the one hehe

Warm-up
5x 30/30 Bike/ski
("resting" partner inchworm walkouts / Shoulder taps)

Metcon (Calories)
Teams of 3; E3M x 10 rounds

45sec Bike/Ski
*In rest complete: 30sec Press Grip OH BB hold @ 20/15kg

*Bike pace to stay the same for duration of round/s ie 65RPM all set very set

*If you get off the bike / ski, and are unable to move straight to the hold.. you have gone to hard on the bike – use this is a guide for pace also

OPTIONS:

BB: Lighter one or FR if shoulder issues

Flexibility / Mobility
Post wod stretch/foam roll

FR Lats, quads, Adductors
Couch stretch: 1min up/1min down p/side
Pigeon pose 2 mins p/side

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