Savage Society Gym – GPP
Warm-up
Warm-up (No Measure)
Amrap 4
10 plank to pushup
5 single arm db row R/L
10 russian kbs
Metcon
Metcon (AMRAP – Rounds)
EMOM 25
A) 10 heavy floor bench
B) 15/10 cal row (:45 max)
C) 20 wallballs
D) 30-50 double unders
E) rest
*use a weight on bench that you could do 10-12 reps on and maintain it throughout the wod. Partner up if needed to share bars.
Dont worry about your wodify score. Focus on your work capacity. If you can do 5 more wallballs or 5 more calories etc. do them!
Trunk Work
Metcon (AMRAP – Rounds)
3-4 rounds
10 seated med ball throws
30 russian twists 35/25
50 flutter kicks
:60 plank hold
Savage Society Gym 