WOD - Do 25.11.21

This week is the last week from the 8 Week cycle. We test your progressions from the strength cycles and the conditioning from the exact same wods from the first week of the cycle.

Next Week we start a short 4 Week Cycle

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WORKOUT OF THE DAY

WARM UP

3 rounds for time of:

10 Push-ups

10 Pvc Push Press

10 Pvc Front Squats

10 PVC Thrusters

STRENGTH Thruster 1 Rep Max

METCON EMOM Every 1 min for 20 mins, alternating between:

10 Dumbbell Burpees over small box, 2x 15/10 kg

10 Dumbbell Thrusters,2x 16/10 kg

Bike Calories, 30 secs

Rest 1 min

COOL DOWN For quality:

Banded Shoulder Stretch, 2 mins

Banded Pigeon Stretch, 2 mins