30th October 2019

WOD WOD, October 31, 2019

Thursday Reset
Pull it back today, move well, we have a big day tomorrow !

Warm-up
2 Sets ( 5-6 mins )
10 x Extended arm inchworm walkout + heel tap
10 x Alternating spiderman lunges + rotation
R1 45 second skipping into
R2 45 seconds dubz play
Metcon (Calories)
Teams of 3
AMRAP 20

P1: 15/12 cal Bike
P2: 50 DU’s
P3: 150m Run

*Change movements when everybody is finished
*Score is total number of cals

OPTIONS:
Cals : 12/9
DU: 35 or 75 Singles
Run: Row

Accessory
Post-WOD Odd Object Strength work

AMRAP 12 – M4M with a partner
100m (each side) SA DB Farmers carry
100m Deadball bearhug carry
100m Medball pec carry

*Must be unbroken!

Flow notes:
P1 100m Right side farmers carry
P2 100m Right side farmers carry
P1 100m Left side farmers carry
P2 100m Left side farmers carry
P1 100m Deadball bearhug carry
P2 100m Deadball bearhug carry
P1 100m Medball pec carry
P2 100m Medball pec carry

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