Warm up
Stretch and mobilise
WOD “in pairs”
- Run 800m with a 10/20kg plate (if theres not enough use KBs or Balls, but use the plates first)
- 100 Air Squats
- Run 600m with a 10/20kg plate (if theres not enough use KBs or Balls, but use the plates first)
- 100 Push ups
- Run 400m with a 10/20kg plate (if theres not enough use KBs or Balls, but use the plates first)
- 100 Box Jumps @ 20″/24″
- Run 600m with a 10/20kg plate (if theres not enough use KBs or Balls, but use the plates first)
- 100 Lunges
- Run 800m with a 10/20kg plate (if theres not enough use KBs or Balls, but use the plates first)
*The plate/KB or ball must be kept off the ground at all times, there will be a 20 Burpee penalty each time the coach see’s the load touch the ground*