Monday 15th May – WOD

15th May 2017


That time we went open water swimming 🏊


2 rounds of
-100m run
-30 secs squats jumps
-30 secs of long lunge
-30 sec burpees
-30 bar hang

WOD 1 

In 20 mins complete:

Front Squat
10-8-6-4-2 reps

*Use heaviest weight you can for each set


5 rounds for time of:

1 min Plate OH Hold @ 10/5 RX+20/10
12 Plate OH backwards lunge
15 Plate squats
18 Plate lateral jump overs

*20 min cap
*Pick a weight that you can hold overhead for the whole minute without breaking EVERY round


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