WOD - Mi 18.11.20

Warm Up:

2 rounds

1Min Double Under Practice

10 Good Mornings 20/15/10kg

Core

12 min EMOM: Alternate:

1. 20-30 sec Hanging L-Sit Holds

2. 30 sec Hollow Hold

Metcon

4 Rounds for Time:

Every 4 mins x 4 (each round for time):

- 20m Overhead Dumbbell Lunge

@ 1 x 22.5kg/15kg (Right Arm)

- 20m Overhead Dumbbell Lunge

@ 1 x 22.5kg/15kg (Left Arm)

- 12 Alternating Dumbbell Snatch

@ 22.5kg/15kg

- 12 Burpee Over Dumbbell

Cool Down

2 mins Seated Piriformis 

2 mins Cobra