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“OXIDATIVE 20.3” WOD 8/20/19

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Congratulations to Coach Mike and Carrie Pon on your 2nd place finish at the Back to Back Throwdown!

Fitness – Strength – Community


WARM UP:

400 M. Row or Run

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

5 Inch Worms + Scorpions

Then:

Mobility


WIN & FIT

WOD:

“OXIDATIVE 20.3”

EMOM 30

Min. 1: 12/10 Cal. Assault Bike

Min. 2: 7 Pull Ups

Min. 3: 10 Alt. DB Snatch (50/35) (45/30)

Min. 4: 7 Pull Ups

Min. 5: Rest or :30 Sec. Plank (Optional)

*Sub. Ring Rows Accordingly.

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