MGW WOD – WEDNESDAY 31.05.23 – “MIXED MODALITY”
MOBILITY & WARM UP
1 set
2:00 Row, bike, ski, or run
10 mt Shuffle Side Walk x Side
30 sec Bent Knee Hollow Hold
5 Pancake 3 Way Reach x each position
1 set:
10 single-leg KB deadlifts/leg
20 alternating reverse lunges
:20 single-unders
1 set:
10 KB good mornings
10 box step-ups #60/50
:20 double-unders or single-unders
SKILLS & SPECIFIC WARM UP
Double Unders – Kb Swing
CONDITIONING
“MIXED MODALITY”
5 rounds for time in a 18 min cap
40 Double Unders
30 Box step Ups #60/50 cm
20 KB Swings #24/16
