WARMUP
4min AMRAP
5 skin the cats
10 band squats
MOBILITY
Pistol of doom
Thoracic roll
Hipster glide
Athlete’s choice
SKILL/STRENGTH
Back Squat 5, 5, 5, 5, 5
WOD
12min AMRAP
5 Strict toes to bar
7 Goodmornings 61/42.5kg
9 Overhead squats 61/42.5kg
COMPETITORS
Met-con city baby. The aim is to hit it and quit it. No gaming 100% on each rep even if it means screwing your times, hence the 10min recovery between WOD’s, so don’t be a pussy
- 3 Rounds
10 Muscle ups
5 Clean and Jerks 93/66kg
(10 Min time cap) - At 20:00 2 Rounds
50 Kettlebell swings 24/16kg
40′ (12m) Handstand Walk
30 Pull Ups
20 Burpees
10 Power Snatch 52.5/36kg
(15 Min Time Cap) - At 45:00 For Time
200 Double Unders - Today’s WOD