12/6/18
MOBILITY WORK/CORE
2 RDS
30 SEC PIGEON POSE EACH SIDE
30 SEC PLANK
30 SEC V-UP
WOD
TEAMS OF 2
3x100M SPRINT RELAY STYLE(BOTH PARTNERS DO 3)
50 WALL BALLS TOTAL
3xDB FARMERS WALK 20/30(BOTH PARTNERS DO 3)
50 THRUSTERS 65/95
3xOH WALK WITH PLATE 25/45(BOTH PARTNERS DO 3)
50 DB STEP UPS 20/30
3x10 CAL ROW
EWOD
EMOM x 10
6 Burpee box jump overs
EMOM x 5
45 dubs
EMOM x 10
150m Row
200m Row or 250m Row
*adjust according to ability. Should be about 10-15 sec rest
