Monday 12/11/18
A. WARM-UP x2
-x10+x10 arm circles
-x20 scissor swings
-x20m walking lunges
-x20m side shuffle
-x20m inchworm walk
B. EMOM FOR 9MINS
min1: x40sec hollow hold
min2: x30sec arch hold
min3: x20 V-ups
C. PARTNER WOD – 3 ROUNDS FOR TIME
P1: Row 250m (P2 holds 2 KBs)
P2: Row 250m (P1 holds 2 KBs)
P1: 10 pull ups (P2 hang from bar)
P2: 10 pull ups (P1 hang from bar)
P1: 200m run
P2: 200m run
time cap: 20mins
6:10 class
A.WARM-UPx3
-x10+x10 arm circles
-x20 scissor swings
-x10 side lunges
-x10 lunges
-x5 inchworms
B. CORE – SAME
C. WOD – 6 ROUNDS FOR TIME
250m row
20 TRX rows
0.5km bike