11th February 2019

WOD WOD, February 12, 2019

Fine Tuning

Warm-up
Shoulder love 101 then use accessories as warm up

Accessory
Midline / Shoulder Reset – casual pace 10-12 minutes on clock

3 – 4 Sets of :

12-15 Second banded face pulls
30 Second Hollow
50m SA KB Farmers Carry L/ R
30 Second Rest

Metcon (Calories)
Rotating EMOM 20 Minutes ( 4 Sets )

Minute 1 : 40 Second Row
Minute 2 : 40 Second Rack Hold 20/12kg x 2
Minute 3 : 2 x Rope Climbs
Minute 4 : 40 Second Ass Bike
Minute 5 : Rest

Score equals total Ass bike / row calories

RX PLUS : 24/16kg

COOL DOWN
Stretch with coach

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