MG WOD – THANKS GOD IT’S FRIDAY 22.12.17
WARM UP
5 minutes Practice Double Unders; Then 2 Rounds Of:
30 Hand-to-Hand KB swings
20 Hollow Body Rock
10 Boot-Strappers
5 Knees to Chest
MOBILITY & SKILLS
Dynamic Stretch
CONDITIONING
AMRAP in 20 minutes
Continue until 4 minutes:
50 Double-Unders
25 Toes-to-Bars
5 Burpee Pull-Ups
If completed before 4 minutes, continue until 8 minutes:
50 Double-Unders
20 Toes-to-Bars
10 Burpee Pull-Ups
If completed before 8 minutes, continue until 12 minutes:
50 Double-Unders
15 Toes-to-Bars
15 Burpee Pull-Ups
If completed before 12 minutes, continue until 16 minutes:
50 Double-Unders
10 Toes-to-Bars
20 Burpee Pull-Ups
If completed before 16 minutes, continue until 20 minutes:
50 Double-Unders
5 Toes-to-Bars
25 Burpee Pull-Ups
Athlete’s score will be the number of reps completed.
ACCESSORY WORK
Not for Time:
30-20-10:
Med-ball GHD Sit-Ups
Back Extensions
