WARM UP
4mins
10 Goblet squats
10m Hand stand walk or 18m bear crawl
MOBILITY
Pistol of doom
Hipster glides
Peanut crunches
Overhead hang
Athletes choice
WOD
25min AMRAP – For teams to complete (individuals halve the numbers)
400m Suicide run (20,30,40,50,60m) Each athlete completes one suicide run
200 Kettle bell swings 24/16kg
100 Burpees
50 Handstand push ups
25 Front squats 93.5/61kg
12 Rope climbs
COMPETITORS
- Max weight Farmers carry 45m
- 5 Rounds Every 2mins 6 Cleans > 6 Front squats > 6 Jerks @ 75/50kg
- 6 Strict muscle ups every 90sec for 5 Rounds
- Today’s WOD