Saturday 21st July – WOD

20th July 2018


Warm up

In pairs complete 3 rounds of Tabatta:
Plank shoulder taps
KB deadlifts @ 32 / 24kg
lunges (no jump)
Push press @ 20 / 15kg

YGIG on each movement

WOD

In pairs complete a 22 min AMRAP of:

12 Air squats
8 KB swings @ 32 / 24kg
4 Sprawlers at 8 ft

  • 1 full round each as fast as possible
  • Sprawler starts in plank push up position, sprawl to clear 8 ft (2 matts width), thighs and chest touch floor once clear, then push up and sprawl back = 2 reps – repeat
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