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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

  1. 3 Rounds
    10 Muscle ups
    5 Clean and Jerks 93/66kg
    (10 Min time cap)
  2. 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)
  3. At 45:00 For Time
    200 Double Unders
  4. Today’s WOD

Mick