WOD - Fr 11.12.20

Warm Up

- 2 Minutes Black Roll

- 10 Walking Lunges

- 5 Burpees

- 2 Minutes Black Roll


Gymnastics

Every minute on the minute for 10 minutes complete:


30% of Max Effort Toes 2 Bar



Metcon

In a 5 minute window complete the following for time:


- 30 Wall Balls @ 9/6kg


- 20 Dumbbell Box Step Overs @ 1 x 22.5/15kg / 50cm Box


- 10 Alternate Devils Press @ 1 x 22.5 / 15kg


Repeat for 3 total rounds, and rest remainder of the window.


Record each round


Cool Down

Complete the following for quality:


2 Minutes Walk

2 Minutes Cobra Pose




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