WOD 4th March 2020

03 Mar WOD 4th March 2020

Warm Up: Coaches Warm Up

Skill: 15 min EMOM

1 – 1 – 5 x Ring MU

2 – :30-:45sec Hollow Hold

3 – 30 – 50 x Dubs

5 mins REST

Metcon – 4x

3 min Steady state conditioning

Rowing

Assault Bike

Running

Alternate between machines and running for 15 mins steady conditioning non stop.