17th July 2019

WOD WOD, July 18, 2019

Zing n Bling

Warm-up
A) Banded Hips
B) Row 5 x 30/30
C) PC Tech
Metcon (Time)
Partner conditioning / lifting

In Pairs : AMRAP in 18 :

1750/ 1500m row
1200m run
Max power clean in remaining time

Score =

A) Time to finish conditioning piece
B) Team total load PC combined

*All bars start unloaded on the gym floor

Metcon (Weight)
Team total KG Power clean load

Core / Stability
Loaded Mid line Finisher :

EMOM 12 * 3 sets of each

1. 40 Second DB Hold
2. 40 Second Hollow Hold / Tuk Hold
3. 40 Second KB Rack Support
4 . 40 Second low ring support

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