23rd March 2020

WOD WOD, March 24, 2020

Bumpady Bump

Metcon (Time)
3 Sets

21 Plate Ground to overhead
400m Run
15 TTB
9 Nurpees onto plate
3min rest btw sets

20min cap

Rx 20/10kg plate

MODZ:
Plate GTO: Reduce load
Run: Distance or row
TTB: High bar/low bar/ Straight leg raise/ V-up/Sit up

Necessities
3 Rounds – Not in pairs

8/leg Front Foot elevated split squat @ 20X1 ( on 20kg plate )
8/arm SA DB Lat row @ 20X1
20m x Dual DB Death March ( 10m/10m )

*Use the same load for the duration
*Rest 2 minutes b/t sets
*KB x 2 OR DB x 2

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