Friday 15th September – WOD

14th September 2017

WOD 1

In Pairs 10 Min AMRAP of:
250m Row/Ski/Run
5 Jumping Pull Ups
5 Wall Balls
5 Burpees
*Both complete the movement before moving on
*1w/1r

WOD 2

In 20 Mins Complete:
5 Rounds of
30 secs TTB
30 secs Rest
30 secs Push ups
30 secs Rest
30 secs Strict Pull ups
30 secs Rest
30 secs Clapping Push ups
30 secs rest
*score= reps

ADDITIONAL WORK

45 Mins before Class: AMANDA .45
For time: 13-11-9-7-5
Muscle Ups
Squat Snatch @ 60/40
*Break down early to prevent failing later on
*15 Min Cap

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