Monday, December 6th, 2021

Coach led warm up

Low post banded mobility

Then,

Round 1

20 Pulls on the rower (moderate pace)

10 Sit-ups (legs straight)

200m bike (moderate pace)

Round 2

20 Pulls on the rower (fast pace)

10 Sit-ups (Heels together)

200m bike (fast pace)

Round 3

10 box step overs

5 DB up down clean and jerk

Round 4

8 box jump overs

4 devils press

WOD

10 min amrap of:

500/450m Row

800m Bike

30 GHD or weighted Sit-ups(30/20)

Rest 2 min then,

EMOM for 10 min of:

10 Box Jump Overs (24/20”)

4 Devil Press (50s/35s)

Post reps for ea section to Wodify and Whiteboard

*for emom if you finish all rounds in min time frames score is 140 reps, if you miss a round in time frame then it will be for reps completed in 10 min

Recovery

3 Sets:

:30 Foam Roll Upper Back

:30 Alternating Scorpion Stretch