GROUP A
WARM UP
4mins
10 Russian swings
Bear crawl
MOBILITY
Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger
WOD
400m Run each team member
125 Calorie Row
400m Run each team member
100 Wall balls 10/6kg
400m Run each team member
75 Burpees to a target above standing reach
400m Run each team member
50 Hand stand push ups
400m Run each team member
25 Thrusters 60/40kg
400m Run each team member
GROUP B & COMPETITORS
- Back squat 3×5 heavy 2×10 Heavy
- Build up to a heavy single power clean
- Then using 60% of that weight max reps touch and go – Pausing in the rack is ok
- Group A WOD