Beer City WODs

Sept 21

By September 20, 2018 No Comments

Fitness & Performance Warm Up:
3 min AB
10 air squats
:30 squat hold
10 air squats
15 Russian KBS
20m inch worm

Fitness Metcons:
30-20-10
KBS 1.5/1 pood
HRPU
*200m run after each set of HRPU
Then:
20 WB 20/10
12 Ring Row
20 WB
10 RR
20 WB
8 RR
20 WB
6 RR
20 WB
*200m run after each set of RR

Performance Metcons:
30-20-10
KBS 2/1.5
HSPU
*200m run after each set of HSPU
Then:
20 WB 20/10
8 MU
20 WB
6 MU
20 WB
4 MU
20 WB
2 MU
20 WB
*200m run after each set of MU

Jeremy

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Asheville, NC 28806

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