Wednesday 3rd July 2019


A) Skills workshop

- Kipping pullups (12mins)

B) Partner wod (20mins cap)

- 12 Burpee box jump over

- Row 600m

- 12 Pullups

- Run 600m

One partnber works at a time, the other partner must hold one of ...

- Wall sit

- plate squat/ OH plate hold

If partner breaks, must do 5 Burpees

Rest 5mins

C) AMRAP (7mins)

- 10 plate burpees (20/10)

- 100m Farmers carry with plate (20/10)

Both partners work at the same time, but record score for overall team totals.

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