WOD - Mi 18.11.20

Warm Up:

2 rounds

1Min Double Under Practice

10 Good Mornings 20/15/10kg


Core

12 min EMOM: Alternate:

  1. 20-30 sec Hanging L-Sit Holds

  2. 30 sec Hollow Hold


Metcon

4 Rounds for Time:


Every 4 mins x 4 (each round for time):


- 20m Overhead Dumbbell Lunge

@ 1 x 22.5kg/15kg (Right Arm)


- 20m Overhead Dumbbell Lunge

@ 1 x 22.5kg/15kg (Left Arm)


- 12 Alternating Dumbbell Snatch

@ 22.5kg/15kg


- 12 Burpee Over Dumbbell


Cool Down

2 mins Seated Piriformis 

2 mins Cobra



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