Tuesday 8 January 2019 - MetCon


Published January 5, 2019


warm up

 

5 x up / down dog ( hold 10 sec ), samson stretch ( hold 30 / side ), 10 air squats

3 rounds of 3 cleans / 6 walking lunges

 

row 1000 m ( 0-250 ex, 250-500 med, 500-750 max, 750-1000 ez)

 

WOD -12 Min AMRAP

6 Sandbag cleans

12 walking lunges with sandbag 

( start at far end, 6 cleans and then lunge towards close end - when you get to 12 steps, drop the bag and do 6 cleans, then continue lunges, turn around at the end )

then immediately after

 

Row 2500 M


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