02 November 2021

RX

Strength/Skill

Every 90s x 8 complete

8-12 handstand walk steps
(wall or box as regression)

Workout

WOD ( 4 rounds for time)

500m row/ 1 mile bike
20 TTB
10 BB OHS

16 min TC

METCON

Workout

AMRAP 12

800m run/row
12 push ups
21 box jumps

3 mins rest

AMRAP 12

100 DU/ 200 SU
16 SA DB hang clean and jerk
20 v ups

BASELINE

Workout

Every 3 mins:

400m run
15 Sit ups
Max Wall balls in remaining time

Rest 2 minutes

6 rounds

LEARN TO MOVE

Session 3

Pulling + Bodyweight Series