Tom Reid loved a bit of Sharky & George…
WUWOD
In pairs an 8 min AMRAP of:
6 T Spine Rotations (3 each side)
6 KB Sit Ups
6 KB Russian Twists 6 KB Windmills (3 each arm)
After AMRAP – Turkish get up tekkers for 5 mins
WOD 1
For the time:
1000m Row or 800m Run
30 Russian Twists with WB 20/14lbs
15 Turkish Get Ups 20 / 16 rx & 24 / 20 comp
*12 Min Cap
WOD 2
Every 2 Minutes for 10 Minutes (5 rounds)
13 Bar over Burpees
ADDITIONAL WORK
Muscle Snatch
1-1-1-1-1-1-1
*Build to the heaviest weight you can across the sets