WOD - Fr 20.11.20

Warm Up:

3 Rounds for Quality

20 Jumping Jacks

10 Pass through

5 Push Ups


Gymnastics

10 min EMOM:

40% of Max Effort Bar Muscle Ups


Metcon

3 Rounds for Time:


Every 5 mins x 3 (each round for time)


30/20 Cal Bike

50 Double Unders

10 Dumbbell Thrusters @ 2x 22.5kg/15kg

Cool Down

4 mins Foam Rolling



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