MG WOD – WEDNESDAY 18.09.19 – “GOODBYE”
MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
250 mt Row/200 mt Run
Then
2 Rounds Not For time
30 mt Skip
15 Ab-Mat Sit Ups
30 Leg Swing Each Leg (Front)
15 Lateral Squats (each side)
30 Downward Dog Alternate Toe Touch
SKILLS & SPECIFIC WARM UP
Kipping – Pose Running
2 Rounds:
100 Meter Run
4 Chest To Bar
6 Box Jumps
CONDITIONING
“GOODBYE”
For Time:
Buy In 800 mt Run; then:
3 Rounds
10 Chest To Bar
12 Burpees Box Jump over
Cash Out 800 mt Run
