Friday 10th Aug 2018

Warm – Up: 250 m run

12 Air Squats

6 Walk the floors

8 Samson Stretch

10 Kipping Swings

1 min on assault bike (80% effort)

MetCon: Complete for Time

“Heaven’s Door”

2 Rounds

21 Hang Power Clean 115/85

15 Pull-Ups

9 Burpee Box Jumps 24/20

200 m RUN

2 Rounds

9 Atlas Stone Ground to Shoulder

15 Front Squats 115/85

21 Knees to Elbow

500 m ROW

2 Rounds

21 HRPU

15 KBS 70/55

9 KB Goblet LUNGES 70/55

*** 25 MINS TIME-CAP***

ENDURANCE WOD

For Time:

500 m row

80 Jump Rope Singles

15 Air Squats

30 Russian Twist

500 m row

80 Jump Rope Singles

15 Lunges

30 sec Front Plank Hold

500 m Row

80 Jump Rope Singles

15 Air Squats

30 Sit Ups