12th March 2019

WOD WOD, March 13, 2019

Long n Strong
Pacing, breathing, moving !

Warm-up
4 sets , increasing in T2B progression

1.
5 x Inch Worm walk outs
10 x Shoulder Taps
5 x Scap Pull Ups

Set 2 : 5 x Kipping beat swings
Set 3 : 5 x Kipping Knees to arms ( focus on lean back )
Set 4 : 5 x Toes 2 Bar

Metcon (4 Rounds for reps)
Every 7 Minutes x 4 sets

400m Run
30 x Dubz
20 x DB Hang Clean and Jerk 22.5/15kg ( 5/5/5/5 )
10 x Toes Bar

*Rest remainder of 7 minute cap
*Each round has a 5 minute cap

OPTIONS:

DB : Reduce load
Dubz : 15 or 75 x singles
T2B : Work progression or V sit / heel tap x 10

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