WOD 201215 - TUESDAY

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WARM UP

Coach's Stretch

Shoulder Mobility / Lat Stretch


3 RDS

100m Run or 30s on Bike/Row

6 PVC OHS

4 Scap Pull Ups

6 Dead Bugs


Skill / Strength


4x6

Tempo OHS (3/1/0/1)

light load


Superset:

3-6 Strict Pull-up


WOD

"Metabolic Conditioning"


4 RFQ


Choose bike/row/run:

500m/400m Row

30/24 Cal Bike

400m Run

*perform at 80-85% capacity

(hint: should not be able to hold a conversation)


25 Alt. V-Ups

*optional: weighted alt. V-ups

choose wall ball as weight


TC: get it done


Post WOD Accessory:


100m Heavy DB Farmer Carry

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