Monday 18/09/17
A. WARM-UP x3
-x20 shoulder openers
-x10 squat + side kick
-x10 arch/hollow swings
-x10 stiff leg KB DLs
-x10 banded pull downs
B. EMOM FOR 6MINS
-x2 rope climbs
-x3 negative pull ups
C. TEAM WOD (team of 4)
PAIR 1:
row 1000m (P2 must hold DL at top)
50 pull ups
PAIR 2:
bike 2000m (P2 must hold 2 heavy KBs)
50 knee raises
(when both done then swap)
Finish off: 200m (all 4 together)