WOD
WOD: Wednesday 16th January
A) 10 min alt. EMOM
odds: 5 L-sit ring pull ups
evens: 10 ring dips
B) 20 min AMRAP in pairs, YGIG
15/12 cal row
20 DB snatch (22.5/15kg)
10 burpees
Scaling:
Ring pull ups and dips – you can reduce the volume or use your legs for assistance if needed
DB – select a weight you can keep moving fluidly for 20 reps
Top tip:
The AMRAP is a high intensity interval session; to get the right stimulus you should sprint the row and move quickly onto the snatch and burpees. You’ll have plenty of time to recover while your partner goes.
