WARM UP
4mins
Windmills
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
G-spot and axis of pain trigger
SKILL/STRENGTH
Strict muscle ups 5,5,5,5,5
Then
Tabata L-Sit
WOD
3 Rounds – 10min cut off
6 Bar muscle ups
6 Squat snatch 61/42.5kg
COMPETITORS
- ROW
500m warm-up at moderate pace 2min rest
24 x 200m Alternating between hard and moderate – No rest
Total: 5300m - WOD
Row Pacing
hard = 2000m PR + 0-5sec
moderate = 2000m PR + 5-15sec