WOD

Friday 17/1/2020
Pre class Prep
2 x
3 Minute skip (use all styles)
60 sec each position
- bound angel
- straddle
- couch stretch
Skills
coach lead
- Bench
- Pendulum Rows
- Step through lunges
Metcon
Metcon
Flow-through stations

3 Round

A1 - 8 Bench press @75% (1to2 reps from failure)
A2 - 16 step through lunges (8each leg tough weight)
A3 - 12 Pendulum Rows (tough weight)
3 Per group
Metcon (Time)
Shared as needed
30 Sync Db clean & jerks
4 Rope climbs
50 Sync double unders
4 Rope climbs
30 Sync Db snatches
4 Rope climbs
50 Sync double unders
Rx - 22.5/15
Int - 15/10

* 75 single skips
Accessories
Metcon
1km ski erg
1km Row
2km AAB

(easy pace)
Metcon
3 Rounds
40 sec elevated hamstring bridge
4 Hamstring sliders
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