24th November 2019

WOD WOD, November 25, 2019

The Monday Shuffle

Warm-up
2 rounds
50 Single skips/30 DU
10/10 DB press
20 BW Lunges
10-15 beat swing
100m jog
Metcon (Time)
2 Rounds, 16 Minute cap:

60 DU
6 Strict HSPU
12 DB Box step ups 22.5/15
24 TTB
400m Run
3min rest between rounds

R1: start at 60 DU
R2: start at 400m run and work backwards

OPTIONS:
DU: 75 Singles
HSPU: Open standard/Kipping/DB PP
Box step up: Reduce load/height
TTB: Straight leg raises/V-ups/Sit ups
Run: Row

Accessory
Post WOD – Buddy Up M4M x 12 Minutes ( Build-up from last Thursday)

8 x BB Staggered Stance RDL p/[email protected] 2111 ( No more then 60/40kg)
6 x Per Side Dual KB FR Reverse Lunges ( alt )24/16kg x 2 or less
30-45s x low ring support -turn out it out!

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