INGUZ WOD
“BAIT & SWITCH”
20 Minute AMRAP:
2 Ring Muscle-Ups
4 Power Snatches (135/95#)
8 Box Jumps (24″/20″)
[On the 0-5-10-15]:
500 Meter Row or 25/18 Calorie Bike
* Post total rounds and reps completed to the whiteboard.
ACCESSORY WORK (BEYOND THE 60)
Run
3×600 Meters at Moderate Pace
90 Seconds Rest
3×200 Meters at Faster Pace
90 Seconds Rest
3×500 Meters at Fast Pace
90 Seconds Rest
3×200 Meters at Fastest Pace
MOVE 45
20 Minute AMRAP:
12 Calorie Bike
20 Glute Bridge Single Arm DB Press
20 Bird Dog Crunch
12 Cal Bike
20 Double DB Deadlift
20 Abmat Sit-Ups
*For Glute bridge and bird dog crunch, complete 10 reps on one side before moving onto the next side.