07 November 2021

RX

Strength/Skill

Double Under Work

Every 2:00 mins x 6

complete:

60 DU/ 120 SU

Workout

WOD (For time)

5 rounds

500m/400m row
10 burpees over rower
5 HSPU

(TC 20)

METCON

Workout

3 minutes on/ 2 minutes off

6 rounds

30 wall balls
15 Hr Push ups
10 KB swing

Max DB snatch in remaining time

BASELINE

Workout

AMRAP 12

400m run
12 push ups
6 burpee step over bench

3 mins rest

AMRAP 12

20 reverse lunges
10 Burpee bench jumps
40 DU/ 80 SU

LEARN TO MOVE

SESSION 5

Gymnastic Series