Warm up
Run 800m, Stretch and mobilise
WOD
In pairs complete the following:
- Run 800m (400m each)
- 100 Wall Ball Shots @ 6kg/9kg
- 100 Plate Ground to overhead @ 10kg/20kg
- Run 400m (200m each)
- 75 Wall Ball Shots @ 6kg/9kg
- 75 Plate Ground to overhead @ 10kg/20kg
- Run 800m (400m each)
- 50 Wall Ball Shots @ 6kg/9kg
- 50 Plate Ground to overhead @ 10kg/20kg
- Run 400m (200m each)
- 25 Wall Ball Shots @ 6kg/9kg
- 25 Plate Ground to overhead @ 10kg/20kg
*Scale the weight as needed*
Competitors WOD
Warm up
Stretch and mobilise
JYD
Squat Clean Tekkers
WOD
Take 15 minutes to establish a 1RM Squat Clean
rest 5 mins
For time:
- 150 Double Unders
- 30 Squat Clean Thrusters @ 30kg/42.5kg
- 100 Double Unders
- 20 Squat Clean Thrusters @ 30kg/42.5kg
- 50 Double Unders
- 10 Squat Clean Thrusters @ 30kg/42.5kg
Time cap: 20 minutes
