Warm up
Run 800m, Stretch and mobilise
WOD-20 minute window in pairs complete:
- Run 400m (between the pair)
- 100 Broad Jumps
- Run 400m
- 100 H/R Press ups
- Run 400m
- 100 KB Sumo Deadlift Highpull 24kg/32kg
- Run 400m
In remaining time AMRAP:
- 5 Burpees
- 10 Air Squat jumps
Competitor WOD
Warm up
Coach Callums hip/ankle mob
3 x 10 Air Squats
WOD
Strength
3-3-3-3-3: Front Squat with a 3 second pause at the bottom. Work on exploding out of the hole.
rest
Conditioning
AMRAP: 12 minutes
- 1 Rope Climb 15 ft
- 8 Front Squats @ 42.5kg/60kg
- 8 Box Jumps @ 20″/24″
