TRANSFORMATIONS - Games Athlete Bethany Shadburne Before CF (and 10 of her Training Tips) | Page 3 of 5

5 WOD

This was a fun wod I made up two Saturday ago! Swipe over to check it out.
Example of the first round

Sled push ( stays the same each round)
10 sandbag over shoulder
1 Muscle up
5 wall balls
50 DUs

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3 sets
10 machine rows
Single arm plank on rings ( 2×10 sec)
10 single leg reverse hyper

Wod
20 min
Min 0:00-5:00 50 cal bike
5:00-10:00 10 clusters
10:00-15:00 50 cal bike
15:00-20:00 10 clusters

It was fun but nasty! Lots of quad stretches before the second 50 cal bike ??

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