Wednesday 6th April 2016 – WOD

WOD 1

Coaches warm up/ game

In 8 mins in pairs 2 rounds of tabata:

• max ring rows/partner hold plate above head @20/15
• Max push ups/partner hold plate in front of face @20/15
• Max air squats/ partner holds btm squat with plate @20/15
• Max over-unders/partner holds plank

*Alternate movement before moving on

WOD 2

In 18 mins in pairs 6×3 min amraps of:

• 10 overhead squats @35/25
• 10 bar over burpees
• 10 thrusters @35/25

*Partner 1 completes all 3 mins then partner 2 completes all 3 mins

*Score = combined rounds

*Partner carriers on from where last partner got to