MGW WOD – TUESDAY 21.09.21 – “DELIRIO”
MOBILITY & WARM UP
EMOM 12 Minutes
Station 1 – 12/8 Calorie Row
Station 2 – 15 AB-Mat Sit-Ups
Station 3 – 20 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Scap Retractions + 5 Kip Swings
SKILLS & SPECIFIC WARM UP
Mad Ball Clean
CONDITIONING
“DELIRIO ”
30 min AMRAP:
2 km Row
then in remaining time
5 Strict Pull-ups
15 Sit-ups
30 Wall Ball #9-6