May 12, 2020

WOD: 052012

Warm-up
WARM-UP:
6 minutes for quality:
100 m run or (30 sec. shuttles easy)
10 single DB RDL (5 each side)
20 single DB bent rows (10 each side)
Metcon (Time)
Home WOD:
5 RFT
400 m run
21 Russian KB/DB Swings
9 Strict Pull-ups
*watch video in email for details and substitutions
Metcon (Time)
Original CT WOD:
"Heldum"
400 m run
21 C2B Pull-ups
9 bar-facing burpees
400 m run
18 C2B Pull-ups
9 bar-facing burpees
400 m run
15 C2B Pull-ups
9 bar-facing burpees
400 m run
12 C2B Pull-ups
9 bar-facing burpees
400 m run
9 C2B Pull-ups
9 bar-faacing burpees

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